Recipes For Rice With Vegetables And Chia

By incorporating chia seeds in your recipes for rice with vegetables, you will be able to pamper your palate in a healthy and nutritious way without sacrificing flavor.

Rice with vegetables and chia is one of the best options to choose when we want to maintain a diet low in calories and bad cholesterol (LDL).

It is a set of foods that can be served as a garnish for lunch or dinner.

Its preparation does not take more than 30 or 40 minutes and manages to satisfy the diners, so the fact that it is light does not imply that it makes you go hungry.

• The ideal accompaniments for a plate of rice with vegetables and chia are white poultry meat, such as chicken and turkey.
• However, it can also be served with boiled eggs, tofu, seitan, or textured soybeans.
• Everything will depend on our type of diet and preferences.

The main ingredient in these recipes is chia, due to the fact that it is a seed with a pleasant taste and high nutritional value.

Chia contains omega 3 fatty acids, fiber, minerals (calcium, boron, zinc, manganese, potassium, iron), essential starches, vitamin E, even antioxidants.

Nowadays it is not strange to find it in various preparations, from smoothies to dishes like the ones we are going to comment on below.

Recipe for rice with vegetables and chia

Ingredients

• Olive oil.
• 1 spring onion.
• ½ red pepper.
• ½ green pepper.
• 1 medium carrot.
• 1 cup of jasmine rice (200 g).
• 3 tablespoons of chia seeds (30 g).
• Seasonings: salt, pepper and fresh parsley.
• Optional: ½ teaspoon garlic powder (3 g), soy sauce, mushrooms.

Preparation

• First, you have to wash the (raw) rice with plenty of cold water. When the water is clear when washing it, this will be a sign that we can proceed to cook it. We sneak in.
• In a pot, we place the cup of jasmine rice along with two cups of water and, in addition, half a teaspoon of salt.

• Let it cook for approximately ten minutes, stir and let it rest for a couple of more minutes. Once ready, we turn off the fire.
• Afterwards, we wash and chop the peppers into julienne strips. We do the same with the chives and reserve.
• Peel and chop the carrot into small pieces (it can also be grated).
• In a frying pan over medium heat, pour just a drizzle of olive oil and proceed to sauté the peppers, chives and carrots. After a couple of minutes, add salt and pepper to taste and turn off the heat.  
• Add the vegetables to the rice and mix well with the help of a spoon.
• Finally, we add the chia and fresh parsley. In this way we will have a very aromatic and delicious dish.

An exceptionally delicious variant

Ingredients

• Sunflower oil.
• 1 avocado
• 2 tablespoons of chia (20 g).
• 1 cup of brown rice (200 g).
• ½ bunch of green asparagus (163 g).
• 1 jar of green peas (150 g).
• 2 tablespoons of lemon juice (30 ml).
• Seasonings: salt, black pepper, hot paprika.
• Optional: cherry tomatoes.

Preparation

• As in the previous recipe, the first thing to do is wash the rice and put it to cook. Once its cooking time is about to end, we begin to prepare the rest of the ingredients.
• We cut the base of the asparagus and set it aside. The rest, we cut into small pieces. On the other hand, we peel the avocado and, in addition, we cut it into julienne strips. Then we reserve it.
• Besides, we take the pot of peas and drain it well. Next we will mix the peas with the other ingredients.
• Pour a splash of sunflower oil into a pan and proceed to sauté the vegetables over high heat.

• In another container, we take the avocado strips and mix them with the seasonings (salt, black pepper and hot paprika) and also with a little vegetable oil.
• We serve the rice, with the vegetables on top and  we add the avocado vinaigrette in a balanced way.
• Finally, we add the chia seeds, and voila!

Facts about rice with vegetables and chia

These recipes can also be prepared with other types of rice : brown, golden or steamed, basmati, wild, parboiled, black or red, among others.

The important thing is to keep the use of vegetable oil to a minimum in its preparation and avoid incorporating ingredients with a high caloric content, such as fried foods.

It is recommended to opt for rice with vegetables and chia as a light garnish, to accompany grilled white meats or fish.

It should be noted that it goes very well with prawns, so do not forget to take the opportunity to add them to any of the two recipes that we present or, as a substitute for an ingredient.

Take the test and indulge yourself!