Looking for a healthy and flavorful dish to add to your meal plan? This Leek & Carrot with Brown Rice recipe is the perfect choice!

Packed with wholesome ingredients and offering a satisfying balance of nutrients, this dish is as simple to prepare as it is delicious. It will become a favorite whether you’re serving it warm or cooled.

Leek & Carrot with Brown Rice: A Delicious and Nutritious Recipe

Nutrition Facts (per serving)

Calories: 341 kCal
Protein: 6 g
Fats: 12 g
Carbohydrates: 58 g

Ingredients (Serves 4)

1 kg leek, sliced diagonally
2 carrots, sliced diagonally
3 tbsp olive oil
1 orange, freshly squeezed
½ lemon, freshly squeezed
⅓ cup brown rice
1 ½ tbsp tomato paste
Salt, to taste
Ground black pepper, to taste

Instructions For Leek & Carrot with Brown Rice

Prepare the Base
Heat 3 tablespoons of olive oil in a shallow pot over medium-high heat. Add the sliced carrots and sauté for about 5 minutes until slightly softened.
Add the Leeks
Incorporate the sliced leeks into the pot. Continue sautéing for another 10 minutes until the leeks are half-tender, releasing their natural sweetness.
Combine Ingredients
Stir in the brown rice, freshly squeezed orange and lemon juice, tomato paste, salt, and ground black pepper. Mix well to combine all the flavors.
Cook and Simmer
Cover the pot with a lid and reduce the heat to medium-low. Let the dish simmer gently for approximately 30 minutes, stirring occasionally to prevent sticking.
Serve and Enjoy
Serve the Leek & Carrot with Brown Rice warm for a comforting meal, or let it cool for a refreshing, light dish. Either way, it’s sure to please your palate!

Why You’ll Love This Recipe

Wholesome Ingredients: This dish combines nutrient-dense vegetables with the hearty goodness of brown rice.
Balanced Nutrition: With a moderate amount of calories, protein, and healthy fats, it’s perfect for a balanced diet.
Easy to Make: Straightforward steps and simple ingredients make this recipe ideal for busy days.

Add this delicious recipe to your repertoire for a nutritious, flavorful meal that’s easy to prepare and sure to delight your taste buds!

Health Benefits of Leek & Carrot with Brown Rice

This Leek & Carrot with Brown Rice recipe isn’t just delicious—it’s packed with health benefits, thanks to its wholesome ingredients. Here’s why this dish is a smart choice for your meal plan:

1. High in Nutrients

Leeks are rich in vitamins A, C, and K and manganese, which supports bone health and metabolism. They also provide antioxidants that help fight inflammation.
Carrots are a great source of beta-carotene, which converts to vitamin A in the body to support eye health and a strong immune system.

2. Supports Digestive Health

Brown rice is a whole grain that’s high in fiber, promoting a healthy digestive system and aiding in regular bowel movements.
The fiber in leeks also contributes to gut health by feeding beneficial gut bacteria.

3. Boosts Immunity

The freshly squeezed orange and lemon juice in this recipe provide a boost of vitamin C, which is essential for a robust immune system and protecting the body from free radicals.

4. Heart-Healthy Fats

Olive oil is an excellent source of monounsaturated fats, known for improving heart health by reducing bad cholesterol (LDL) levels and increasing good cholesterol (HDL).

5. Lowers Inflammation

Tomato paste contains lycopene, a powerful antioxidant that helps lower inflammation and reduce the risk of chronic diseases like heart disease and certain cancers.

6. Balanced Energy

The combination of complex carbohydrates from brown rice and the natural sugars in carrots provides sustained energy, making it a great option for a midday or evening meal.

7. Weight Management

With only 341 calories per serving, this dish is nutrient-dense yet low in calories, making it ideal for those looking to manage their weight while still enjoying a filling meal.

This recipe is a powerhouse of nutrition, offering numerous health benefits while being flavorful and satisfying. Add it to your regular meal rotation to boost wellness and taste!

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