Vegetable Brown Rice Pilaf
A hearty and healthy one-bowl meal featuring fluffy brown rice, a colorful mix of fresh vegetables, and a savory feta cheese topping. Perfect for a quick weeknight dinner and ready in under 30 minutes!
For 4 servings
5 steps. 20 minutes total.
- 1
Step 1
- a.Cook the brown rice
- b.Rinse the brown rice under cold water.
- c.In a medium saucepan, combine the rinsed rice and 3 cups of water.
- d.Bring to a boil, then reduce the heat to low, cover, and simmer for 40-45 minutes, or until the water is absorbed and the rice is tender.
- e.Remove from heat and let it stand, covered, for 10 minutes. Fluff with a fork. (Tip: You can use 4-5 cups of leftover cooked brown rice to save time).
- 2
Step 2
- a.Sauté the aromatics and vegetables
- b.While the rice cooks, heat olive oil in a large skillet or pan 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.
- e.Add the chopped bell pepper and broccoli florets. Sauté for 5-6 minutes until the vegetables are tender-crisp.
- 3
Step 3
- a.Combine the pilaf
- b.Pour in 1/4 cup of water to deglaze the pan, scraping up any browned bits from the bottom.
- c.Add the cooked brown rice to the skillet. Break up any clumps and stir well to combine with the vegetables.
- d.Cook for 2-3 minutes, allowing the rice to heat through.
- 4
Step 4
- a.Wilt spinach and finish
- b.Add the fresh spinach to the pan in batches, stirring until it wilts, about 2-3 minutes.
- c.Remove the skillet from the heat. Stir in the lemon juice, salt, and black pepper.
- 5
Step 5
- a.Garnish and serve
- b.Divide the pilaf among four serving bowls.
- c.Top each bowl with crumbled feta cheese and fresh parsley.
- d.Serve immediately and enjoy.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, use leftover, chilled brown rice. Freshly cooked rice can sometimes be too moist and result in a mushy pilaf.
- 2Feel free to add other non-starchy vegetables like zucchini, mushrooms, or asparagus.
- 3For a bit of crunch, top the finished dish with toasted pine nuts or slivered almonds.
- 4Don't overcrowd the pan. Use a large skillet to ensure the vegetables sauté properly rather than steam.
- 5To save time, use pre-chopped vegetables from your grocery store's produce section.
Adapt it for your goals.
Vegan
To make this pilaf vegan, simply omit the feta cheese or replace it with a plant-based feta alternative.
high proteinHigh protein
Boost the protein content by adding 1 cup of cooked chickpeas or shredded grilled chicken along with the rice.
quickQuick
Use 4-5 cups of pre-cooked or frozen brown rice to make this a super-fast weeknight meal, ready in under 20 minutes.
kid friendlyKid friendly
For a kid-friendly version, chop the vegetables smaller and use a milder cheese like shredded mozzarella instead of feta.
Why this is on our healthy list.
High in Fiber
Brown rice and a variety of vegetables provide a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full longer.
Rich in Vitamins and Minerals
The colorful mix of bell peppers, broccoli, and spinach offers a wide range of essential nutrients, including Vitamin C, Vitamin K, and antioxidants.
Complex Carbohydrates for Energy
Brown rice is a whole grain that provides complex carbohydrates, ensuring a slow and steady release of energy without spiking blood sugar levels.
Source of Plant-Based Nutrients
This dish is packed with phytonutrients from the various vegetables, which can help reduce inflammation and support overall health.
Frequently asked questions
Yes, this dish is very healthy. It's rich in fiber from the brown rice and vegetables, provides complex carbohydrates for sustained energy, and contains essential vitamins and minerals. The feta adds protein and calcium.