Miso Vegetable Brown Rice

veggie brown rice


  • 1/3c brown rice
  • 1c vegetable broth
  • 1c water
  • 1 tbsp miso
  • olive oil cooking spray
  • 1/2c quartered mushrooms
  • 1/3c diced onion
  • 1/3c zucchini halved and sliced
  • 1/4 sliced red pepper
  • 1 tsp ginger
  • 1/4c sunflower seeds
  • 1 tbsp cilantro

Rinse the rice under cold water.  Bring the broth to a boil in a medium sized or large pot.  Add the miso and stir until dissolved and then add the rice while stirring. Reduce heat to medium low, cover and simmer for 45-55 minutes.  Preheat a non stick frying pan on medium heat, lightly coat with spray and add mushrooms and saute until they have shrunken a little.  Then add onion, zucchini and pppers and saute for 3 more minutes.  Now add 1 tbsp of broth from cooked rice, ginger and saute for 1 more minute. Put veggies and cilantro into rice and stir. Serves 1 large or 2 small servings.

Nutritional info:

Large: 468 calories, 17.9g fat, 63.6g carbs, 8g fiber, 13g protein

TNT exchange: 3fat, 4 starch, 1.5 meat

Small: 234 calories, 9g fat, 32g carbs, 6.5g protein

TNT exchanges: 1.5f, 2 starch, 1 meat


About mandyfitness

fitness trainer and certified nutritionist ISSA Certified Personal Trainer ISSA Certified Sports Fitness Nutritionist MS Biology Clemson graduate student of Biology (Summer 2016) Spinning instructor Group Fitness instructor
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