Recipe description
July 13, 2026
Arroz a banda light
A lighter arroz a banda that supports gentle digestion and fiber variety.
Plant Based
Protein Rich
86%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: wheat, egg, tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from brown rice and colorful vegetables.
- Includes diverse plant ingredients across vegetables, herbs, and grains.
- Balanced with olive oil and vegetables to support steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Rice, brown
1
cup
Vegetable broth
2
cup
Oil, olive
1
tablespoon
Onion
0.5
piece
Garlic
2
clove
Carrot
1
piece
Bell Pepper
0.5
piece
Zucchini
0.5
piece
Tomato
1
piece
Pea, green
0.5
cup
Saffron
0.25
teaspoon
Paprika powder
0.5
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Parsley
1
tablespoon
Instructions
1
Finely chop the onion and garlic. Dice the carrot, bell pepper, zucchini, and tomato into small pieces.
2
Heat olive oil in a medium saucepan over medium heat. Add onion and garlic, sauté for 2-3 minutes until fragrant.
3
Add the diced vegetables (carrot, bell pepper, zucchini) and cook for 5 minutes until slightly softened.
4
Add the brown rice and stir to coat with oil. Toast for 1 minute.
5
Pour in the vegetable broth and add saffron, paprika powder, salt, and black pepper. Bring to a boil.
6
Reduce heat to low, cover, and simmer for 35-40 minutes until rice is tender and liquid is absorbed.
7
Stir in green peas and diced tomato during the last 5 minutes of cooking.
8
Remove from heat and let stand covered for 5 minutes. Fluff with a fork and garnish with fresh parsley before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
14 g
Protein
52 g
Carbohydrates
7 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
1.4 g
Salt
FAQ
Is this dish vegetarian or vegan?
It's vegetarian as written; vegan if you use a vegan vegetable broth.
Is it gluten-free?
Yes, if you use a gluten-free vegetable broth and check labels; otherwise it may contain gluten.
Can I substitute brown rice with white rice?
Yes, but cooking time and water amount will change; white rice cooks faster and needs less water.
How can I increase fiber or add more vegetables?
Add more vegetables or legumes, or use a higher-fiber grain; adjust portions as needed.
Can I make it ahead or meal-prep?
Refrigerate for 2–3 days; reheat with a splash of broth; freezing isn’t ideal for texture.
What is arroz a banda?
It is a rice dish cooked in stock; this light version is a one-pot veggie-forward take.
How should I adjust salt for a low-sodium diet?
Use less salt (about 1/4 teaspoon) or opt for a low-sodium broth.
Can I add protein?
Yes: seafood like shrimp or fish, or plant proteins like chickpeas; adjust cooking time accordingly.
What can I substitute for saffron?
Saffron adds color and flavor; turmeric can substitute for color, but the flavor changes; you can omit it.
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