Low G.i. Spicy Thai Vegetable Rice With Cilantro

May 21, 2023May 21, 20230 1
Low G.i. Spicy Thai Vegetable Rice With Cilantro
in Rice & Grain

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup basmati rice
1/2 cup pearl barley
1 medium onion , chopped
2 cups chicken broth or 2 cups vegetable broth
1 tablespoon olive oil
1 teaspoon ground ginger
1 can diced tomatoes ( undrained )
1 bunch fresh cilantro
2 chopped fresh garlic cloves
1 red bell pepper , diced
1 can black beans
salt and pepper
hot sauce

Nutrision Information

Servings Per Recipe
4
Calories
283
Sugar
5g
Fat
5g
Low G.i. Spicy Thai Vegetable Rice With Cilantro is a delicious and nutritious dish that combines the flavors of Thai cuisine with healthy whole grains and vegetables. It is a great meal option for anyone looking to eat healthier, without sacrificing taste. The dish is also easy to prepare, making it perfect for busy weeknight dinners or meal prep. Serve it alongside a fresh green salad or as a side to grilled chicken or fish for a well-rounded and satisfying meal.

Instructions

1.In a medium saucepan, heat the olive oil over medium-high heat.
2.Add the chopped onion and cook for 3-4 minutes, or until it begins to soften.
3.Add the garlic and cook for an additional minute.
4.Add the diced red bell pepper, ground ginger, and hot sauce to the pan. Cook for 2-3 minutes, stirring occasionally.
5.Add the basmati rice and pearl barley to the pan, along with a pinch of salt and pepper. Stir to combine.
6.Add the canned diced tomatoes and chicken broth to the pan and bring to a boil.
7.Reduce the heat to low, cover the pan, and let the rice and barley cook for 20-25 minutes, or until they are tender and the liquid has been absorbed.
8.Once the rice and barley are cooked, stir in the canned black beans and chopped cilantro.
9.Taste and adjust the seasoning, adding more salt, pepper, or hot sauce as desired.
10.Serve hot and enjoy!

PROS

Low G.
i.
Spicy Thai Vegetable Rice With Cilantro is a flavorful and filling dish that is perfect for vegetarians and vegans.
It is rich in fiber, vitamins, and minerals, and has a low glycemic index, making it ideal for weight management.
The added protein from black beans also helps to keep you feeling full and satisfied.

CONS

Some people may find the dish too spicy, so be sure to adjust the level of hot sauce to your liking.
Additionally, while the dish is low in fat and calories, it does contain a fair amount of carbohydrates from the rice and barley, so it may not be suitable for those on a low-carb or keto diet.

HEALTH & BENEFITS

Low G.i. Spicy Thai Vegetable Rice With Cilantro is packed with health-promoting nutrients. The basmati rice and pearl barley are both excellent sources of complex carbohydrates that help regulate blood sugar levels and boost energy levels. The black beans are high in protein and essential minerals like iron and zinc, which are important for maintaining healthy muscle mass and supporting immune function. The red bell pepper is a good source of vitamin C, while the cilantro is rich in antioxidants and anti-inflammatory compounds that support overall health and wellbeing.

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