Low Calorie Rice With Vegetables And Chia Seeds

Preparing the recipe takes only 30-40 minutes and is sure to surprise both you and your loved ones with a delicious taste. On top of all that, this functional combination of rice, vegetables and chia seeds is a light and filling meal that will leave you satisfied for a long time.

• The recipe is perfect as a side dish with light meats such as chicken and turkey.
• You can also boldly combine this recipe with boiled eggs, tofu, Seitan and other soy products.
• With its versatility, the recipe is perfect to complement almost any diet!

The main ingredient in this low-calorie, low-cholesterol recipe is Chia seeds, which bring to the portion both a pleasant taste and a wealth of vitamins, trace elements and minerals.

Chia seeds are rich in Omega-3 fatty acids, fiber, minerals (calcium, boron, zinc, magnesium, potassium and iron), starch, vitamin E and antioxidants, among others. Precisely because of its high nutritional value, Chia seeds are a popular ingredient in many different recipes, ranging from health drinks to satisfying main dishes.

Low calorie rice

Ingredients

• Olive oil
• 1 onion
• ½ red pepper
• ½ green pepper
• 1 medium-sized carrot
• 1 cup jasmine rice (2.5 dl)
• 3 tablespoons Chia seeds
• Spices to suit your taste, such as salt, pepper and fresh parsley
• Optionally, for example, a teaspoon of garlic powder, soy sauce and / or mushrooms

Manufacturing

• Rinse the raw rice in a sieve thoroughly with plenty of cold water. Monitor the consistency of the water: the rice is pure enough when the water is clear.
• Pour the rinsed rice into a saucepan and add 5 dl of water and half a teaspoon of salt.
• Cook the rice for about 10 minutes, stir a few times and cook for a few more minutes. Make sure the rice is cooked and remove the pan from the heat.
• Wash the peppers thoroughly. Then cut the peppers and onion into thin strips of as equal a size as possible.
• Peel a carrot and chop it into small pieces (you can also alternatively grate the carrot).
• Heat a drop of olive oil in a pan. Add chopped peppers, onion and carrot to the pan. Saute the vegetables for a few minutes and season the mixture to taste with salt, pepper and other spices you like. Make sure the vegetables are cooked and remove the pan from the heat.
• Add the vegetables to the rice and mix the ingredients well together.
• Finally, add the chia seeds and fresh parsley (optional). Healthy and low-calorie rice is immediately ready to serve.

A delicious variation using asparagus and avocado

Ingredients

• Sunflower oil
• 1 avocado
• 2 tablespoons chia seeds
• 1 cup wholemeal rice (2.5 dl)
• ½ bunch of fresh asparagus (approx. 150 g)
• 150 g of fresh or frozen peas
• 2 tablespoons lemon juice
• Spices to suit your taste, such as salt, pepper and cayenne pepper
• Optionally cherry tomatoes

Manufacturing

• Rinse the rice thoroughly with cold water according to the instructions above.
• Add the rice to the pot and pour in 5 dl of water and a pinch of salt. Follow the cooking of the rice while preparing the other ingredients. Remove the pan from the hob as soon as the rice is cooked through.
• Remove the stems from the asparagus and chop them into small pieces. Remove the peels and stone from the avocado and cut the avocado into thin strips.
• Rinse the peas thoroughly and add them to the asparagus and tomatoes (optional).
• Heat a drop of sunflower oil in a pan and sauté the asparagus, peas and tomatoes quickly at high temperature.
• Add the avocado strips to the bowl reserved for the sauce and add the desired spices (salt, pepper and / or cayenne pepper) and a drop of olive oil.
• Mix the rice and vegetables together and add the avocado vinaigrette.
• Sprinkle with Chia seeds and serve warm.

Learn more about rice and chia seeds

You are also free to combine other rice types such as wild rice, basmati rice, red or black rice, long grain rice or paddy rice into the recipes above.

Also, keep in mind that the most important thing in a low-calorie, low-cholesterol recipe is to keep oil use to a minimum and to avoid adding high-calorie ingredients, such as deep-fried ingredients, to the ranks. 

The recipes above are designed as a filling side dish for lunch or dinner with lean meats such as chicken and turkey and fish. In addition, this versatile rice also works great on the side of shrimp and other seafood. 

Try this delicious and low calorie rice with vegetables and chia seeds even today!