Vegetable Dirty Rice

Name: Vegetable Dirty Rice
Prep time: 20

4 out of 5 stars (based on 13 reviews)

20 min prep

8 servings

Carrot Icon for Number of Ingredients Size

10 ingredients

This vegetable dirty rice is a vegan version of dirty rice that tastes absolutely great. It’s easy and fast, and the leftovers, if there are any, make a great candidate to keep in the freezer...

2 cups brown rice
4 cups vegetable stock
1 onion, large dice
2 bell peppers, large dice
3 cloves garlic, minced
4 tablespoons olive oil
2 summer squash or zucchini, sliced
2 teaspoons paprika
½ teaspoon cayenne pepper
3 tablespoons chopped parsley

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Nutrition Facts

Calories

265 cals

Fat

8 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

6 g

Carbohydrates

43 g

Sugar

4 g

Fiber

4 g

Protein

5 g

Sodium

25 mg

Directions

In a heavy-bottomed saucepan, combine rice and vegetable stock. Bring to boil, reduce to simmer and cover until cooked, about 18 minutes.
While rice is simmering, heat olive oil over a medium high flame. Sauté onions, peppers, and garlic. Lower the heat to medium, and cook the vegetables until onions are translucent.
Add squash and season with salt, paprika, and cayenne. Sauté for two minutes and reduce heat to low, cooking until vegetables are tender.
When rice is fully cooked, fold into the vegetables. Stir in parsley, and serve.

Chef Tips

If the rice is ready before the vegetables are cooked, turn off the heat and leave it covered on the back of the stove to steam. Fluff with a fork before adding to the vegetables.
Traditional dirty rice is made with chicken organs including the gizzards and liver. If you are making this rice as an accompaniment to whole chicken, and there are giblets inside, put the neck inside the bird and dice up the heart, liver and gizzards to sauté with the vegetables in step 2.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society