Vegetable and Rice Skillet Meal
An easy and delicious one-pot dish that makes plenty of leftovers to savor!
- Yield
- 10 servings
- Serving size
- 1 cup (168g)
- Rating
- 3.34 of 5 (62 ratings)
Food groups
- Grains: 1/2 ounces
- Vegetables: 3/4 cups
Ingredients
- 2 teaspoons vegetable oil (or cooking oil of your choice)
- 1 onion (chopped)
- 1 teaspoon ground ginger
- 1/2 teaspoon turmeric
- 1/2 teaspoon cumin
- 2 cups mixed vegetables (chopped cauliflower, peppers, carrots, or peas)
- 1 large baking potato (diced)
- 1 cup white rice (uncooked)
- 2 1/2 cups water
- 1 can low-sodium kidney beans (15.5 ounces, drained, rinsed)
- salt (1/2 teaspoon, optional)
Directions
- Wash hands with soap and water.
- Heat oil in a large skillet over medium heat.
- Add onion, ginger, turmeric, and cumin, stir while cooking for 1 minute.
- Add remaining ingredients.
- Bring to a boil, cover, and reduce heat.
- Simmer 20 to 25 minutes.
- Serve hot.
- Refrigerate leftovers with in 2 to 3 hours.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 176.85 |
| Total Fat | 1.4 g |
| Saturated Fat | 0.27 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 35.25 g |
| Dietary Fiber | 5.13 g |
| Total Sugars | 2.96 g |
| Added Sugars included | 0 g |
| Protein | 5.82 g |
| Calcium | 39 mg |
| Potassium | 384 mg |
| Sodium | 71.18 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 40 mg |
| Phosphorus | 116 mg |
| Selenium | 5 mg |
| Zinc | 1 mg |
| Vitamin A | 77 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 5 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 12 mcg |
| Folate | 84 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 29 mg |
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Source
Recipe by: Original Recipe Name - Indian Vegetables and Rice Skillet Meal Healthy Recipes — Oregon State University Cooperative Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/vegetable-and-rice-skillet-meal. Federal works are public domain in the United States.