Italian Rice and Veggie Supper

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
12%
Italian Rice and Veggie Supper
45 min.
4
222kcal

Suggestions


Welcome to a delightful culinary experience with our Italian Rice and Veggie Supper! This vibrant dish is not only a feast for the eyes but also a wholesome meal that caters to a variety of dietary preferences. Whether you're a vegetarian, vegan, or simply looking for a gluten-free option, this recipe has you covered. With a perfect balance of flavors and textures, it’s an ideal choice for a satisfying side dish or a light main course.

Imagine the aroma of fresh vegetables sautéing in olive oil, mingling with the hearty goodness of kidney beans and the comforting essence of rice. Each bite bursts with the rich flavors of diced tomatoes infused with basil, garlic, and oregano, creating a symphony of taste that transports you straight to the heart of Italy. Plus, it’s ready in just 45 minutes, making it a fantastic option for busy weeknights or casual gatherings with friends and family.

At only 222 calories per serving, this dish is not only nutritious but also guilt-free. Packed with essential nutrients and a colorful array of vegetables, it’s a wonderful way to incorporate more plant-based meals into your diet. So, roll up your sleeves and get ready to enjoy a delicious, healthy, and satisfying meal that everyone will love!

Ingredients

  • tablespoon vegetable oil 
  • cup carrots fresh thinly sliced
  • 0.5 cup onion chopped
  • stalk celery thinly sliced
  • small to 3 sized squashes yellow halved lengthwise cut into 1/4-inch-thick slices
  • 0.8 cup rice long-grain white uncooked
  • 1.5 cups water 
  • 15  kidney beans rinsed drained canned ()
  • 14.5 oz canned tomatoes diced with basil, garlic and oregano, undrained canned
  • 0.5 teaspoon salt 

Equipment

  • sauce pan
  • dutch oven

Directions

  1. Heat oil in large saucepan or Dutch oven over medium-high heat until hot.
  2. Add carrots, onion and celery; cook and stir 3 minutes.
  3. Add zucchini; cook and stir 2 minutes.
  4. Stir in all remaining ingredients. Bring to a boil. Reduce heat to low; cover and simmer 15 to 20 minutes or until vegetables are tender and liquid is absorbed, stirring occasionally.

Nutrition Facts

Calories222kcal
Protein9.53%
Fat16.21%
Carbs74.26%

Properties

Glycemic Index
67.08
Glycemic Load
20.66
Inflammation Score
-10
Nutrition Score
15.774347782135%

Flavonoids

Apigenin
0.29mg
Luteolin
0.14mg
Isorhamnetin
1mg
Kaempferol
0.23mg
Myricetin
0.03mg
Quercetin
4.42mg

Nutrients percent of daily need

Calories:221.55kcal
11.08%
Fat:4.1g
6.31%
Saturated Fat:0.66g
4.13%
Carbohydrates:42.3g
14.1%
Net Carbohydrates:37.9g
13.78%
Sugar:7.72g
8.58%
Cholesterol:0mg
0%
Sodium:464.05mg
20.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.43g
10.85%
Vitamin A:5671.17IU
113.42%
Manganese:0.72mg
35.88%
Vitamin C:18.19mg
22.05%
Vitamin K:20.17µg
19.21%
Vitamin B6:0.36mg
17.77%
Fiber:4.4g
17.61%
Potassium:591.06mg
16.89%
Copper:0.33mg
16.43%
Vitamin E:1.88mg
12.53%
Vitamin B3:2.35mg
11.73%
Iron:1.99mg
11.05%
Magnesium:43.76mg
10.94%
Phosphorus:108.71mg
10.87%
Folate:43.04µg
10.76%
Vitamin B1:0.15mg
10.26%
Selenium:6.13µg
8.76%
Vitamin B2:0.14mg
8.48%
Vitamin B5:0.83mg
8.28%
Calcium:72.13mg
7.21%
Zinc:0.91mg
6.1%