Whole rice with vegetables

(How to make whole rice with vegetables


Photo of whole rice with vegetables

Photo of whole rice with vegetables


– 1 cup of brown rice

– 2 and ½ glasses of water

– 1 red pepper

– ½ Pumpkin

– 1 onion

Extra virgin olive oil

– 1 tablespoon of turmeric powder

– 1 bay leaf

– Pinch of salt

How to prepare whole rice with vegetables

– Wash the rice.

– In a saucepan, bring 2 cups water to boil with a little salt.

– When the water starts to boil, pour the rice, lower the heat and cover. The rice will take about 40 minutes to cook. It is important not to uncover the pot continuously, to prevent water vapor from escaping.

– Cut the onion into cubes.

– Wash and cut the pepper and squash into cubes.

– In a skillet, saute the onion with olive oil, a little salt and a bay leaf for 10 minutes over medium heat.

– Add the pepper, squash and stir.

– When the rice is cooked, add the fried vegetables. If we respect the proportion of 1 cup rice 2 cups water, straining it should not be necessary, since it is just enough water to cook.

– Remove the rice and cover for 10 minutes.

– Serve as a main dish.

Nutritional properties of whole rice with vegetables

Brown rice with vegetables is a healthy main dish that can be present in any balanced and healthy diet.

It brings slow absorption carbohydrates from the whole grain, which provides energy and satiety for the entire afternoon.

The advantage of using brown rice is that it contains more fiber than the refined one, so it can help normalize bowel habits, treat constipation, plus the benefits of cholesterol-lowering fiber.

Vegetables provide color and flavor to the recipe, and the properties of the flavonoids, that are plant antioxidants that protect cardiovascular health and improve the health status of the organism. Some of these components are beta carotene in pumpkin, lycopene in peppers or quercetin in onions.

We recommend this delicious recipe for children, youth and adults, as it provides all the energy needed for growth and for everyday tasks.

It is suitable for vegetarians, vegan diets and gluten-free (celiac). People with diabetes or obesity can also take it, but they should moderate their rations.

punto rojoMore information about onions recipes, nutritional values and medicinal properties.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

22 April, 2019

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