Brown Rice Italian Medley

May 09, 2023May 9, 20230 3

Delicious Brown Rice Italian Medley recipe for a healthy dinner

by The Chefin Main

Prep

10 min

Cook

45 min

Ready In

55 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

239

Sugar

Fat

This Brown Rice Italian Medley is a healthy and delicious dinner option that is perfect for those looking to increase their fiber and nutrient intake. The combination of brown rice and colorful vegetables makes for an aesthetically pleasing and satisfying meal that can please up to 4 individuals. As an added bonus, the recipe is vegan and gluten-free, making it a great option for those with dietary restrictions. This recipe is also easy to customize by swapping out vegetables for your favorites or adding a protein source such as tofu or chickpeas.

Instructions

1.	Bring brown rice and water to a boil in a pot over high heat.
2.	Reduce heat to low and simmer for 40 minutes.
3.	Heat olive oil in a large skillet over medium heat.
4.	Add asparagus and sauté for 2 minutes.
5.	Add red and yellow peppers and continue to sauté for another 2 minutes.
6.	Add cooked brown rice to skillet and mix in vegetables.
7.	Toast pine nuts in a small skillet over medium heat for 2-3 minutes.
8.	Serve brown rice and vegetables topped with toasted pine nuts.

PROS

This Brown Rice Italian Medley is a delicious and nutrient-packed meal that is also vegan and gluten-free.

The high fiber content of brown rice and asparagus can support healthy digestion.

The addition of pine nuts provides a good source of heart-healthy monounsaturated fats.

CONS

Brown rice takes longer to cook than white rice.

Some people may not enjoy the texture of brown rice as it has a chewier consistency.

Not recommended for individuals with nut allergies.

HEALTH & BENEFITS

This Brown Rice Italian Medley is rich in nutrients such as fiber, vitamins C and K, and antioxidants.
Asparagus is also a good source of folate, which supports brain health and can reduce the risk of birth defects.

	1 cup brown rice
	1 tablespoon olive oil
	2 cups asparagus , trimmed and cut into 1-inch pieces
	1/2 cup red pepper , diced
	1/2 cup yellow pepper , diced
	1/4 cup pine nuts