Brown Rice Medley

Recipe submitted by Mary Wilson, Universal Sisters Spokesperson.

Brown Rice Medley

This version of stir-fried brown rice with veggies can be a one-dish meal or a full family dish, but is very healthy either way.


  • 4 cups brown rice, cooked (for every cup of rice, use two cups of water)
  • 1 clove garlic (chopped and add to rice while boiling)
  • 1/2 cup onion (1 medium) (same as garlic)
  • 4 cups veggies - we use yellow squash, broccoli, red and green peppers and carrots.
  • Salt (add pinch to boiling water and rice)


  1. Rinse and then let rice boil. Once it boils, put lid on and lower flame to simmer.
  2. Stir fry veggies, add onion and garlic to flavor. Do not cook veggies until rice is ready.
  3. You may add cilantro and any other herbs you want at the last minute when you put the rice in. Cilantro adds a great taste.

This recipe makes 4 servings, each approximately 1 cup.

Baker’s Tip: Brown rice has a great nutty flavor. To serve, put the rice on a platter, and add the veggies on top.

Nutritional Analysis (per serving)

  • 325 calories
  • 7 grams protein
  • 56 grams carbohydrates
  • 9 grams fat (25% calories from fat)
  • 63 milligrams calcium