Rice with peas and vegetables, a light lunch ideal for those on a diet
Here’s a simple and quick idea to prepare a light and versatile dish: rice with vegetables! Perfect for any occasion, this dish is ideal for those looking for a nutritious, tasty solution suitable for a balanced diet.
This vegetarian rice salad is a valid alternative to the classic pasta. It’s a colorful and crunchy mix of seasonal vegetables combined with rice to create a healthy and flavorful meal.
Preparing it is very easy! Just choose the vegetables you like: peas (I used frozen ones), carrots, cucumbers, peppers, green beans, or any other fresh or even frozen vegetables! For an extra touch of flavor, add aromatic herbs like basil or parsley, which will give the dish a fragrant note.
Another advantage of this recipe is that you can prepare it in advance. Cook the rice, cut, cook the vegetables, assemble everything and store everything in the fridge until it’s time to eat. Additionally, if you prefer to enjoy it warm, you can easily reheat it in the microwave, making it perfect for office or school lunches.
Customizable and practical, rice with vegetables is a dish that adapts to your tastes and needs, offering flavor and convenience at any time of the day.
- Difficulty: Very Easy
- Cost: Very Cheap
- Cooking methods: Boiling
- Cuisine: Italian
- Seasonality: All Seasons
- Energy 382.49 (Kcal)
- Carbohydrates 67.85 (g) of which sugars 3.39 (g)
- Proteins 7.40 (g)
- Fat 8.83 (g) of which saturated 1.31 (g)of which unsaturated 7.21 (g)
- Fibers 3.14 (g)
- Sodium 402.92 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 14 oz rice (arborio or basmati)
- 2 carrots (chopped)
- 3/4 cup sweet corn
- 1 cup frozen peas
- 1/2 onion (fresh, chopped)
- 1/3 cup olive oil
- 2 tbsps apple cider vinegar
- lemon juice
- salt
Tools
- Pot
- Pan
- Spoons
Steps
Preparation
Cook the rice: Bring a pot of salted water to a boil. Add the rice, cover with a lid, and lower the heat. Let it cook for about 15-20 minutes, or according to the package instructions, until the rice is tender and has absorbed all the water. Once cooked, drain it, cool it under running water and let it cool completely.
Prepare the vegetables: Fill another pot with salted water and bring it to a boil. Add the carrots, green beans, and frozen peas, and cook for about 10 minutes, until they are tender but still crunchy. Drain them and immediately immerse them in cold water to stop the cooking process. Then, drain again and let them dry.
Combine the ingredients: In a large bowl, mix the cooled rice with the cooked vegetables, drained sweet corn, and, if desired, finely chopped onion.
Prepare the dressing: In a small container, emulsify with a fork the extra virgin olive oil, apple cider vinegar, lemon juice, a pinch of salt, and a sprinkle of pepper.
Dress the rice: Pour the vinaigrette over the rice and vegetable mix, stirring thoroughly to distribute the dressing evenly.
Refrigerate: Cover the bowl and place it in the refrigerator for at least an hour, so that the flavors blend well.
Serve: Before serving, mix the rice again. If you wish, you can garnish with chopped fresh basil or add a bit of grated lemon zest for an extra touch of freshness. Enjoy your meal!
Variations and Notes
Rice with peas and vegetables is a simple, versatile, and healthy dish. Here are some variations and tips to enrich or adapt it to your tastes:
Variations of rice with peas and vegetables
Spiced rice:
Add curry, turmeric, or paprika for a spicy touch.
You can also use freshly grated ginger for a fresher flavor.
Baked version:
After cooking the rice and vegetables, transfer everything to a baking dish, add a bit of grated cheese, and bake.
Whole grain rice or other grains:
Replace white rice with brown rice, basmati, spelt, or quinoa for a higher fiber version.
With added proteins:
Add cubes of tofu, tempeh, grilled chicken, or shrimp to make it a complete dish.
For a vegetarian version, use chickpeas or cannellini beans.
Creamy rice:
Mix in a tablespoon of plant-based cream or creamy cheese (like robiola) to give it a softer texture.
Asian version:
Stir-fry the rice with soy sauce, sesame oil, and ginger. Add carrots, zucchini, and peppers cut into julienne strips.
Cold rice:
Turn the dish into a cold rice salad by adding corn, olives, cherry tomatoes, and a drizzle of olive oil.
Tips for a perfect result
Rice cooking:
Use vegetable broth to cook the rice, it will be more flavorful.
Fluff it with a fork after cooking to prevent sticking.
Fresh or frozen vegetables:
Frozen peas are practical and maintain their vibrant color. Pair them with seasonal vegetables like zucchini, carrots, peppers, or asparagus.
Cooking times:
Add the vegetables at different times depending on their consistency (e.g., carrots first, zucchini later).
Extra seasonings:
Complete the dish with fresh herbs like parsley, basil, or mint.
A sprinkle of parmesan or nutritional yeast adds a final touch.
With these ideas, you can easily customize the dish and adapt it to any occasion!
FAQ (Questions and Answers)
What type of rice is most suitable?
You can use Arborio rice or Carnaroli for a creamy texture, or basmati rice or Jasmine for a lighter and more aromatic dish. If you prefer a healthier version, opt for brown rice.
Can I use frozen peas?
Yes, frozen peas are perfect! Just add them directly to the pan without defrosting, cooking them for a few minutes to maintain color and texture.
How to prevent the rice from becoming too soft?
Cook the rice al dente following the times indicated on the package and drain it immediately. If you sauté it with vegetables, do it quickly to avoid overcooking.
Can I prepare it in advance?
Yes, you can prepare it in advance and store it in the refrigerator for 2-3 days in an airtight container. To reheat, add a drizzle of oil or a bit of water to prevent it from drying out.
Can it be made into a one-dish meal?
Of course! Add a protein source like chicken, shrimp, tofu, or legumes (chickpeas, beans) to turn it into a complete meal.
What vegetables can I add besides peas?
Zucchini, carrots, peppers, spinach, asparagus, mushrooms, or cherry tomatoes are great options. Choose seasonal vegetables for a fresher and tastier result.
Can I use leftover rice?
Yes, leftover rice is perfect for this recipe. Sauté it with vegetables and a drizzle of oil for a quick and tasty dish.
