Rice with Vegetables — Calories & Nutrition
290
kcal
per serving
7g
Protein
52g
Carbs
6g
Fat
6g
Fiber
Nutrition data from USDA FoodData Central · Per 1 serving · Values are estimates
📏 Adjust servings
1
serving
290
kcal
7g
Protein
52g
Carbs
6g
Fat
6g
Fiber
🛒 Ingredients (1 serving)
- White or brown rice (dry)75g
- Broccoli100g
- Carrot1 (80g)
- Peas (frozen)60g
- Olive oil1 tsp
- Soy sauce1 tsp
- Garlic powder½ tsp
- Salt and pepperto taste
👨🍳 Instructions
- 1Cook rice according to package instructions in salted water.
- 2Dice carrot into small cubes. Cut broccoli into small florets.
- 3Steam or boil broccoli and carrot for 5–6 minutes until tender but still vibrant green. Add frozen peas in the last 2 minutes.💡 Steaming vegetables preserves more water-soluble vitamins than boiling.
- 4Heat olive oil in a pan. Drain rice and add to pan. Add soy sauce and garlic powder. Toss well over medium heat 1 minute.
- 5Add drained vegetables. Mix gently to combine. Season with salt and pepper. Serve hot.
Frequently asked questions
How many calories in rice with vegetables?
75g dry rice + 240g mixed vegetables + olive oil: approximately 290 kcal, 7g protein, 52g carbs and 6g fat.
Is rice with vegetables healthy?
Yes — it provides complex carbohydrates, fibre from vegetables, vitamins C and K, and beta-carotene from carrots. For a more complete meal, add a protein source.
How do I add protein to rice and vegetables?
Grilled chicken (+165 kcal, +31g protein), fried egg (+78 kcal, +6g protein), tofu (+76 kcal, +8g protein), chickpeas (+120 kcal, +7g protein). See our Foods Database for exact values.
Is rice with vegetables good for weight loss?
Yes in controlled portions. 290 kcal with 6g fibre provides good satiety. Adding protein significantly improves the weight-loss effectiveness of this meal.
Brown rice vs white rice with vegetables?
Brown rice: +3g fibre, slightly more vitamins, same calorie range. White rice: faster to cook, easier to digest. Nutritional difference is modest — choose based on preference.
How many calories in rice with vegetables and soy sauce?
1 tsp soy sauce adds approximately 5 kcal — a negligible amount. Soy sauce is a great low-calorie flavour enhancer but is high in sodium (~900mg/tbsp).
Can I use cauliflower rice instead?
Yes — cauliflower rice contains approximately 25 kcal/100g vs 130 kcal/100g for cooked white rice. Replacing rice with cauliflower rice reduces total calories to approximately 110 kcal.
How long does rice with vegetables last in the fridge?
3–4 days in a sealed container. Reheat to steaming hot (75°C+). Rice is safe to store if cooled quickly after cooking — do not leave at room temperature for more than 2 hours.