Recipe description
June 24, 2026
Brown rice with Dutch vegetables
Fiber-rich brown rice with Dutch vegetables supports digestion and gut balance.
90%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from brown rice and vegetables supports gut transit.
- Colorful vegetables provide polyphenols and microbial diversity-friendly compounds.
- Balanced with protein and greens for a satisfying, gut-friendly meal.
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
Carrot
1
piece
Capsicum, green
1
piece
Onion
1
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Garlic
2
clove
Spinach
2
cup
Instructions
1
Rinse the brown rice under cold water until the water runs clear.
2
In a saucepan, add the rinsed rice and 2 cups of water. Bring to a boil, then reduce heat to low and cover. Cook for about 45 minutes or until the rice is tender.
3
While the rice is cooking, chop the onion, garlic, carrot, and green bell pepper.
4
In a large skillet, heat the olive oil over medium heat. Add the onion and garlic, sauté until fragrant.
5
Add the chopped carrot and green pepper, and cook for an additional 5 minutes until softened.
6
Stir in the spinach, salt, and black pepper. Cook until the spinach has wilted.
7
Once the rice is cooked, fluff it with a fork and combine it with the sautéed vegetables in the skillet.
8
Serve warm and enjoy your nutritious brown rice with Dutch vegetables.
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Nutrition
420 kcal
Calories
14 g
Protein
60 g
Carbohydrates
7 g
Fiber
5 g
Sugar
9 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
What is Brown rice with Dutch vegetables?
A plant-based dish of brown rice with a colorful mix of vegetables; high in fiber and plant nutrients.
What vegetables are typically used?
Common choices include carrots, bell peppers, cauliflower, broccoli, onions, green beans, zucchini, and peas.
Is this dish vegan or vegetarian?
It's plant-based; vegan if no animal products are added.
How do I cook brown rice properly?
Rinse the rice, use about 1 part rice to 2 parts water, bring to a boil, then simmer covered until the water is absorbed (about 30–40 minutes). Let it rest 5–10 minutes.
How long does it take?
Approximately 30–40 minutes.
What are the health benefits?
Rich in fiber and plant compounds; supports gut health and microbial diversity.
Can I adapt it with seasonal vegetables?
Yes—swap in whatever vegetables are in season.
Can I make ahead or store leftovers?
Yes, refrigerate 3–4 days; cool and store in airtight containers.
Is the dish gluten-free?
Naturally gluten-free and dairy-free; check any sauces or additions.
How can I add protein?
Add chickpeas, tofu, tempeh, nuts, or yogurt as a topping or mix-in.
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