A Healthy and Tasty Vegetable Rice Recipe with Olive oil

Ingredients:

1. 4 tablespoons olive oil
2. 1 medium-sized onion, chopped into medium pieces
3. 3 bell peppers, chopped into medium pieces
4. 2 garlic cloves, minced
5. 1 teaspoon ground dried coriander
6. 1 teaspoon ground cumin
7. ½ teaspoon coarse chili flakes (optional)
8. 1 cup chopped tomatoes with juice
9. 3 cups soaked and drained rice
10. 2 cups water or broth
11. A pinch of salt and black pepper

Preparation Method:

1. Heat the olive oil in a pan over medium heat. Add the onion and bell peppers and sauté for about 5 minutes until the ingredients soften.
2. Add the garlic, coriander, cumin, and chili flakes, and stir the ingredients well. Cover the pan and let it cook for about 10 minutes.
3. Add the tomatoes and rice, and stir until the ingredients are well mixed.
4. Add the water or broth, reduce the heat, and let the mixture simmer for about 20 minutes until the rice is fully cooked.
5. Season the rice with salt and pepper, then serve in a dish .

Suggested Additions:

1. You can add other vegetables such as grated carrots or peas to add flavor and color.
2. Try adding half a teaspoon of turmeric to give the rice a beautiful golden color and a distinctive flavor.
3. Fresh herbs like coriander or chopped parsley can be added for garnish and flavor.
4. For more flavor, you can add a chicken or vegetable bouillon cube with the water or broth.
5. If you prefer a spicy flavor, you can increase the amount of chili flakes or add chopped fresh chili.

Note: This recipe is suitable for most people looking for a healthy and balanced meal, but it may not be suitable for those who have allergies to ingredients like peppers or tomatoes. It is always advised to check ingredients and ensure there are no allergies before consuming the recipe.

Health Benefits of Ingredients:

• Olive oil: Rich in monounsaturated fatty acids, which help improve heart and artery health. It also has anti-inflammatory properties and promotes healthy skin.
• Onion: Contains sulfur compounds that act as antibacterial agents and boost the immune system, as well as fiber that supports digestive health.
• Bell peppers: Rich in vitamin C, which strengthens the immune system and combats harmful free radicals. They also contain vitamin A, which supports eye health.
• Garlic: Has antibacterial and antiviral properties, helps lower bad cholesterol levels, and strengthens the immune system.
• Coriander: Contains antioxidants that protect cells from damage and contribute to improved digestion.
• Cumin: Enhances digestion and relieves digestive issues such as bloating and gas, and has anti-inflammatory properties.
• Tomatoes: Rich in lycopene, a powerful antioxidant that helps prevent certain types of cancer and improves heart health.
• Rice: A good source of complex carbohydrates that provide sustainable energy for the body and contains fiber that enhances digestion.
• Salt and black pepper: Salt improves the body's water balance, while black pepper helps enhance nutrient absorption and stimulates metabolism.

All these ingredients combined contribute to overall health, from boosting immunity to improving digestion and strengthening the heart.

Nutritional Values and Calories:

• 4 tablespoons olive oil: 476 calories, 54 grams of fat
• 1 medium-sized onion, chopped into medium pieces: 44 calories, 1 gram of protein, 10 grams of carbs
• 3 bell peppers, chopped into medium pieces: 93 calories, 3 grams of protein, 21 grams of carbs
• 2 cloves of garlic, minced: 8 calories, 0.4 grams of protein, 2 grams of carbs
• 1 teaspoon ground dried coriander: 7 calories, 1 gram of carbs
• 1 teaspoon ground cumin: 8 calories, 1 gram of carbs
• ½ teaspoon coarse chili flakes (optional): 2 calories
• 1 cup chopped tomatoes with juice: 32 calories, 2 grams of protein, 7 grams of carbs
• 3 cups soaked and drained rice: 600 calories, 12 grams of protein, 132 grams of carbs
• 2 cups water or broth: 0 calories
• A pinch of salt and black pepper: Negligible calories

Total calories of ingredients: Approximately 1270 calories