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 checks all the boxes while delivering a burst of flavors that will tantalize your taste buds.

Imagine the aroma of fresh vegetables sautéing in olive oil, mingling with the rich essence of diced tomatoes infused with basil, garlic, and oregano. Each bite offers a perfect balance of textures, from the tender carrots and zucchini to the hearty kidney beans, all harmoniously combined with fluffy long-grain rice. This dish is not just a side; it can easily stand alone as a satisfying main course, making it a versatile addition to your meal rotation.

Ready in just 45 minutes, this Italian-inspired supper is perfect for busy weeknights or leisurely weekend dinners. With only 222 calories per serving, you can indulge guilt-free while nourishing your body with wholesome ingredients. So gather your fresh produce and let’s embark on a flavorful journey that celebrates the beauty of plant-based cooking!

Ingredients

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

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%