Low-Oil Veg-Rice

 A flavorful and nutritious rice dish packed with colorful vegetables, minimal oil, and a hint of spices. Perfect for a healthy and satisfying meal!

Ingredients:

• 1 cup uncooked brown rice (150g)
• 2 cups water
• 1 tablespoon olive oil (15ml)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup mixed vegetables (bell peppers, carrots, green beans, peas)
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• Salt, to taste
• Fresh cilantro, chopped (optional)

Method:

1. Rinse the rice and soak it in water for 30 minutes. Drain and set aside.
2. Heat oil in a large saucepan over medium heat. Add onion and garlic and sauté until softened.
3. Add the mixed vegetables and cook until they start to tenderize.
4. Add cumin powder, coriander powder, and salt. Mix well.
5. Add the soaked rice to the saucepan and stir to combine with the vegetable mixture.
6. Add 2 cups of water and bring to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes or until the rice is cooked and fluffy.
7. Garnish with chopped cilantro, if desired.

Nutritional Values (per serving):

• Calories: 240
• Total Fat: 2g
• Saturated Fat: 0.2g
• Cholesterol: 0mg
• Sodium: 100mg
• Total Carbohydrates: 45g
• Dietary Fiber: 4g
• Sugars: 2g
• Protein: 4g

Tips:

• Use a variety of colorful vegetables to increase the nutritional value and visual appeal.
• Adjust the amount of spices according to your taste preferences.
• For an extra flavor boost, add a squeeze of fresh lemon juice or a sprinkle of chopped fresh herbs like parsley or mint.

Enjoy your delicious and nutritious Vegetable Rice Delight!