Zucchini and Walnut Fried Brown Rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
36%
Zucchini and Walnut Fried Brown Rice
45 min.
4
325kcal

Suggestions


Are you looking for a quick and nutritious dish that combines delightful flavors and textures? Look no further than our Zucchini and Walnut Fried Brown Rice! This vibrant recipe is not only vegetarian, but also vegan, gluten-free, and dairy-free, making it perfect for a wide range of dietary preferences. In just 45 minutes, you can whip up a dish that serves four, ensuring there's plenty to share or save for later.

This colorful side dish features the wholesome goodness of precooked brown rice, which acts as a hearty base, while the fresh zucchini slices lend a crisp, tender bite. The addition of walnuts introduces a satisfying crunch and a dose of healthy fats, making this dish both filling and flavorful. Enhanced with a touch of Dijon mustard and a dash of white wine vinegar, each bite bursts with unique taste and depth.

Whether you're serving it alongside your favorite protein or enjoying it as a light meal on its own, this Zucchini and Walnut Fried Brown Rice is sure to impress. The blend of textures and flavors strikes the perfect balance, transforming simple ingredients into a culinary experience you won't forget. Get ready to impress your friends and family with this easy yet delicious vegetarian dish that’s bound to become a staple in your kitchen!

Ingredients

  • 8.8 ounce brown rice (such as Uncle Ben's)
  • teaspoons dijon mustard 
  • teaspoon garlic minced
  • 0.5 cup onion thinly sliced
  • tablespoon vegetable oil; peanut oil preferred 
  • 0.3 teaspoon salt 
  • 0.3 cup walnut pieces chopped
  • tablespoons citrus champagne vinegar 
  • 1.5 cups zucchini sliced

Equipment

  • frying pan
  • wok

Directions

  1. Heat a wok or skillet over medium-high heat.
  2. Add peanut oil; swirl.
  3. Add onion and garlic; stir-fry 1 minute.
  4. Add zucchini and walnuts; stir-fry 2 minutes.
  5. Add rice; stir-fry 1 minute. Stir in vinegar, Dijon mustard, and salt

Nutrition Facts

Calories325kcal
Protein8.22%
Fat28.01%
Carbs63.77%

Properties

Glycemic Index
45.69
Glycemic Load
27.4
Inflammation Score
-6
Nutrition Score
14.058695705041%

Flavonoids

Cyanidin
0.2mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
4.38mg

Nutrients percent of daily need

Calories:324.51kcal
16.23%
Fat:10.2g
15.69%
Saturated Fat:1.43g
8.93%
Carbohydrates:52.22g
17.41%
Net Carbohydrates:48.68g
17.7%
Sugar:2.24g
2.49%
Cholesterol:0mg
0%
Sodium:180.73mg
7.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.73g
13.46%
Manganese:2.72mg
135.95%
Magnesium:112.8mg
28.2%
Vitamin B6:0.47mg
23.38%
Phosphorus:217.87mg
21.79%
Vitamin B1:0.32mg
21.26%
Copper:0.33mg
16.32%
Vitamin B3:3.02mg
15.1%
Fiber:3.54g
14.15%
Vitamin C:10.18mg
12.34%
Zinc:1.7mg
11.31%
Vitamin B5:1.1mg
11.04%
Potassium:359.67mg
10.28%
Iron:1.64mg
9.1%
Folate:34.8µg
8.7%
Vitamin B2:0.09mg
5.26%
Vitamin E:0.67mg
4.47%
Calcium:43.26mg
4.33%
Vitamin K:2.35µg
2.24%
Selenium:1.51µg
2.15%
Vitamin A:96.71IU
1.93%
Source:My Recipes