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🍽️ Vegetable Rice Pan with Peppers and Beans

290 kcal · 30 min · 4 servings

Ingredients

• 150 g brown rice
• salt
• 2 bell peppers (red and green)
• 150 g tomatoes (2 tomatoes)
• 1 can kidney beans (drained weight; approx. 150 g)
• 1 can chickpeas (drained weight; approx. 120 g)
• 150 g green beans
• 2 small onions
• 1 garlic clove
• 4 tbsp olive oil
• 100 ml vegetable broth
• 100 g peas (frozen)
• pepper
• 1 organic lemon
• 1 tbsp chopped mixed herbs

Instructions

1. 1. Put the rice into a pot.
2. 2. Pour in about twice as much salted water.
3. 3. Cover the pot.
4. 4. Bring the water to a boil.
5. 5. Reduce the heat to low.
6. 6. Let the rice cook for about 15 to 20 minutes.
7. 7. Wash the bell peppers under running water.
8. 8. Cut the bell peppers into quarters.
9. 9. Remove the seeds and the white inner membranes.
10. 10. Wash the tomatoes.
11. 11. Dry the tomatoes with a kitchen towel.
12. 12. Cut the pepper and tomato vegetables into bite-sized pieces.
13. 13. Drain the kidney beans and chickpeas.
14. 14. Rinse the vegetables under cold water.
15. 15. Let the vegetables drain well.
16. 16. Wash the green beans.
17. 17. Remove the stems and ends of the green beans.
18. 18. Bring a pot of salted water to a boil.
19. 19. Add the green beans to the boiling water.
20. 20. Cook the green beans for about 6 minutes (this is called blanching).
21. 21. Remove the green beans from the pot.
22. 22. Pour cold water over the green beans.
23. 23. Let the green beans drain.
24. 24. Peel the onions.
25. 25. Peel the garlic cloves.
26. 26. Dice the onions finely.
27. 27. Dice the garlic finely.
28. 28. Heat olive oil in a large pan.
29. 29. Add the green beans and pepper pieces to the pan.
30. 30. Fry the vegetables for about 2 to 3 minutes.
31. 31. Add the diced onions and garlic.
32. 32. Sauté the vegetables briefly.
33. 33. Add the kidney beans and chickpeas to the pan.
34. 34. Pour in the vegetable broth.
35. 35. Bring the mixture to a boil.
36. 36. Add the peas.
37. 37. Stir in the cooked rice.
38. 38. Let everything simmer for about 2 to 4 minutes over medium heat.
39. 39. Stir in the tomato pieces.
40. 40. Heat the pan briefly one more time.
41. 41. Season the pan with salt and pepper to taste.
42. 42. Rinse the lemon under hot water.
43. 43. Dry the lemon.
44. 44. Grate the lemon zest.
45. 45. Take about one teaspoon of the lemon zest.
46. 46. Fold in the lemon zest and herbs.
47. 47. Serve the pan with lemon wedges if desired.

Nutrition per serving

• kcal: 290
• Protein: 11 g · Fett/Fat: 12 g · Carbs: 33 g