Quick-Veggie Brown Rice


This dish is a perfect example of how a little “pre-preppin’” can save you A LOT of time.

I always have a container of some type of rice or grain ready to go for the week so when I’m pressed for time I can still eat something that is clean, simple, and d’lishes!:).

I find this really helps me stick to a healthy eating plan when everything else is crazy. If I don’t have a handful of “go to” items to help me out when things get crazy, it never fails that my eating follows right along and gets a little crazy as well!

This dish is perfect for “crazy”.

I usually eat it with some chicken or eggs. Sometimes I’ll bulk it up with some beans to make a small meal.

Try making this with any rice or grain you have hanging out in the fridge!

Quick-Veggie Brown Rice

Yield: Serves 4


  • 2 cups of cooked brown rice
  • 2 tsp of toasted sesame oil
  • 2 cloves of minced garlic
  • 1 tsp grated ginger
  • ½ onion, diced
  • 2 cups of frozen veggies (I used a corn, pea, and fava bean combo)
  • ¼ cup of low sodium soy sauce
  • A pinch of red pepper flakes
  • 2 Tbsp toasted sesame seeds


Heat the oil in a medium sauté pan over a medium high heat.  Add in the onions, garlic, red pepper flakes and ginger; cook for 2-3 minutes or until everything smells great and the onions are beginning to break down a bit.

Add the frozen veggies and give them a few pushes around the pan.  Allow them to cook for just a few minutes.  You want them to be just heated through, this way they maintain their texture!

Stir in the rice and the soy sauce, be sure to combine everything together and cook until everything is hot, hot, hot!

Top with sesame seeds and enjoy!

Calories: 231; Total Fat: 6.5g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 568mg; Carbohydrate: 37.3g; Dietary Fiber: 4.6; Sugars: 15.1; Protein: 6.2g