Brown rice with Swiss Chard and Peanuts

May 09, 2023May 9, 20230 1
Brown rice with Swiss Chard and Peanuts – A healthy and flavorful vegan recipe
in Vegan

Prep

5 min

Cook

35 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup brown rice
2 1/2 cups water
1 tablespoon oil ( olive or other vegetable )
3 cloves garlic , crushed
1 small onion , chopped
1 cup shredded swiss chard
1/3 cup unsalted peanuts
1/4 teaspoon salt
1 teaspoon seasoned salt substitute ( like Mrs . Dash )

Nutrision Information

Servings Per Recipe
2
Calories
450
Sugar
5g
Fat
18g
Brown rice with Swiss Chard and Peanuts is a healthy and flavorful vegan recipe that is perfect for a quick and nutritious meal. This dish combines the nutty flavor of brown rice with the earthy taste of swiss chard and the irresistible crunch of unsalted peanuts. It is perfect for those who are looking for an alternative to meat-based meals or for those following a vegan diet. This dish is quick to make and requires only a few simple ingredients that can be found at most grocery stores.

Instructions

1.Rinse the brown rice in water and drain.
2.In a medium saucepan, combine rice with water and bring to a boil.
3.Reduce heat, cover and let simmer until rice is tender and all the water has been absorbed.
4.In a skillet, heat oil over medium heat.
5.Add garlic and onion and sauté until soft, about 2-3 minutes.
6.Add swiss chard to the skillet and cook until wilted, about 5 minutes.
7.Add peanuts, salt, and seasoned salt substitute to the skillet and stir together.
8.Combine the cooked rice and swiss chard mixture in a large serving bowl and stir to combine.

PROS

This recipe is a healthy and satisfying vegan option.
It is packed with nutrients, protein and fiber.

Brown rice is rich in antioxidants and minerals that promote good health.

The peanuts add magnesium and Vitamin E, which are essential for proper body function.

CONS

This recipe has a high sodium content due to the addition of salt and seasoned salt substitute, which may not be ideal for people suffering from high blood pressure.

The texture of the brown rice may not be everyone’s preference.

HEALTH & BENEFITS

Brown rice with Swiss Chard and Peanuts is a vegan recipe packed with nutrients that are essential for the proper functioning of the body.
Swiss chard is low in calories and rich in nutrients like vitamins K, A, and C as well as minerals like manganese.
Brown rice is rich in antioxidants and may help to regulate blood sugar levels.
Peanuts are a good source of protein, fiber, and healthy fats that may help to reduce the risk of heart disease.

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