One-Pot Vegetable and Rice
A simple and wholesome one-pot meal where fluffy rice and a medley of fresh vegetables are cooked together. Flavored with garlic and a hint of turmeric, this dish is a perfect weeknight dinner, especially for those monitoring their sodium intake.
For 4 servings
4 steps. 25 minutes total.
- 1
Step 1
- a.Sauté the aromatics
- b.Heat olive oil in a large pot or Dutch oven over medium heat.
- c.Add the chopped onion and cook until softened, about 3-4 minutes.
- d.Stir in the minced garlic and cook for another minute until fragrant.
- 2
Step 2
- a.Toast the rice and add liquids
- b.Add the rinsed rice to the pot and stir for 1 minute to lightly toast it.
- c.Stir in the turmeric powder, black pepper, and salt.
- d.Pour in the water and bring the mixture to a boil.
- 3
Step 3
- a.Add vegetables and cook
- b.Once boiling, stir in the diced carrots and bell pepper.
- c.Reduce the heat to low, cover the pot tightly, and let it simmer for 15 minutes.
- d.Do not lift the lid during this time.
- 4
Step 4
- a.Steam and finish the dish
- b.After 15 minutes, turn off the heat. Quickly add the frozen peas on top of the rice, then immediately place the lid back on.
- c.Let the pot stand, covered and off the heat, for 5-10 minutes. The residual steam will cook the peas and finish the rice.
- d.Fluff the rice and vegetables gently with a fork, garnish with fresh parsley, and serve warm.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinsing the rice is crucial for removing excess starch, which helps prevent the final dish from becoming gummy.
- 2For extra flavor without adding sodium, toss in a bay leaf with the water and remove it before serving.
- 3Feel free to use other low-potassium vegetables like zucchini, green beans, or corn.
- 4To ensure the rice cooks evenly, use a pot with a heavy bottom and a tight-fitting lid.
- 5Store leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Healthy
For a whole-grain version, use brown rice. You will need to increase the water to 2.5 cups and the simmer time to about 40 minutes.
high proteinHigh protein
Stir in 1 cup of canned, rinsed chickpeas or shredded cooked chicken along with the vegetables for a protein boost.
quickQuick
Use a 10-ounce bag of frozen mixed vegetables instead of fresh carrots and bell peppers. Add them in the last 5 minutes of simmering.
veganVegan
This recipe is already vegan as written. Ensure you continue to use water or a vegan vegetable broth.
Why this is on our healthy list.
Heart Healthy
This recipe is very low in sodium, which is beneficial for maintaining healthy blood pressure levels and overall cardiovascular health.
Rich in Fiber
The combination of vegetables and rice provides dietary fiber, which aids in digestion, promotes gut health, and helps with satiety.
Packed with Vitamins
Carrots, bell peppers, and peas contribute essential vitamins like Vitamin A and Vitamin C, which support immune function and eye health.
Frequently asked questions
Yes, it's a balanced and healthy dish. It provides complex carbohydrates from rice and essential vitamins, minerals, and fiber from the variety of vegetables. This low-sodium version is particularly good for heart health.