Description

This vegetable brown rice recipe is a flavorful and balanced meal that combines whole grains, vegetables, and protein-rich ingredients in one dish. The variety of vegetables adds color, texture, and nutrients, while brown rice provides lasting energy and fiber. Easy to customize with additional vegetables or lean proteins, this recipe is a practical option for healthy meals and meal preparation.

Scoop of rice with vegetables on a white plate and sliced carrots on the side. Silverware on the side.
Level: Easy Prep: 45 minutes Yield: 4 servings
Total: 45 minutes Inactive:  Serving Size: 

Ingredients

  • 2 cups cooked brown rice
  • 1 cup black beans
  • 2 scrambled eggs
  • ¼ cup chopped onions
  • ¼ cup chopped carrots
  • ¼ cup corn
  • ¼ cup green beans
  • 4 jalapeño peppers slit vertically.
  • ½ teaspoon chopped ginger
  • ½ teaspoon chopped garlic
  • 2 tablespoons soy sauce
    Salt to taste

Directions

  1. Heat a pan and add 4 tsp of oil or butter.
  2. Sauté onions, chopped garlic, and ginger.
  3. Add the vegetables and stir fry till crisp.
  4. Add soy sauce, cooked rice, salt, and scrambled eggs and mix well.
  5. Garnish with herbs and serve hot.

Variations

Add any mixed vegetables or shredded meat of your choice.

 

Nutrition Facts

1 serving per recipe
Calories 268.4 per serving

Contents % Daily Value
Total Fat 5.6g 7%
Saturated Fat 1.6g 8%
Trans Fat 0g  
Cholesterol 93.9mg 31%
Sodium 1038.5mg 45%
Total Carbohydrate 43.9mg 16%
Dietary Fiber 7.5g 27%
Total Sugars 3g  
Incl. Added Sugars 0g 0%
Protein 11.3g  
Vitamin D 0.6mcg 3%
Calcium 70.2mg 5%
Iron 2.4mg 13%
Potassium 444.1mg 9%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Gastelum, A., Shaw, W. 2026, HiFiber Lunch | Vegetable Brown Rice, University of Nevada, Reno Extension, Recipes

Learn more about the author(s)

Angeline Jeyakumar
Angeline Jeyakumar
 

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