Easy Brown Rice Pilaf with Spring Vegetables

4.0

(2)

2 Reviews

This quick 3-ingredient dinner takes advantage of foods you can keep stocked in your fridge and pantry for a fast, healthy meal the whole family will love. Want to kick it up a notch? Use a frozen vegetable blend that has added seasoning for extra flavor (just watch the sodium).

Lauren Grant

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Nut-Free Dairy-Free Healthy Immunity Low-Sodium Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

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Ingredients

2 (10 ounce) packages steamable frozen spring vegetables
2 cups cooked brown rice
1 (15 ounce) can no-salt-added chickpeas, rinsed
2 tablespoons extra-virgin olive oil
½ teaspoon salt
¼ teaspoon ground pepper

Directions

Cook frozen vegetables in the microwave according to package directions. Drain excess liquid and place the vegetables in a large bowl. Add rice, chickpeas, oil, salt and pepper; toss to combine.

Originally appeared: EatingWell.com, April 2018

Nutrition Facts (per serving)

316	Calories
9g	Fat
48g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups
Calories 316
% Daily Value *
Total Carbohydrate 48g	18%
Dietary Fiber 8g	30%
Total Sugars 4g
Protein 9g	18%
Total Fat 9g	11%
Saturated Fat 1g	6%
Vitamin A 1252IU	25%
Vitamin C 35mg	39%
Folate 76mcg	19%
Sodium 333mg	14%
Calcium 77mg	6%
Iron 2mg	12%
Magnesium 66mg	16%
Potassium 235mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Easy Brown Rice Pilaf with Spring Vegetables

Ingredients

Directions

Nutrition Facts (per serving)

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