How to Make Vegetable Rice with Minced Meat

Vegetable and Ground Meat Rice is a delicious and nutritious dish that combines savory flavors with high nutritional value. This dish consists of rice, ground meat, and a variety of fresh vegetables like carrots, peas, and peppers, providing the meal with a perfect balance of proteins, fiber, and vitamins. It is a rich source of vitamin "A" and "C" from the vegetables, as well as iron and protein from the ground meat. It also helps boost immunity, support skin health, and enhance energy thanks to its complex carbohydrates. It is easy to prepare, allowing you to enjoy a complete and quick dinner at the same time. Below is the method for preparing this delicious dish.

Ingredients:

1. 2 cups of rice
2. ¼ kilogram ground meat
3. 3 tablespoons oil
4. 1 chopped onion
5. 1 chopped garlic clove
6. 1 finely chopped red pepper
7. 2 carrots, diced
8. ½ cup peas
9. ½ teaspoon salt
10. ¼ teaspoon black pepper
11. Broth or boiling water (for cooking)
12. Sweet corn (optional)

Preparation Method:

1. Heat the oil: Heat the oil in a pot over the stove.
2. Add the meat and onion: Add the ground meat and chopped onion, and stir for 2 minutes until the meat changes color and the onion becomes translucent.
3. Add the rice and garlic: Add the rice and garlic, and stir the ingredients until well mixed.
4. Add the broth and vegetables: Add the broth, red pepper, and carrots, and let the mixture come to a boil.
5. Simmer on low heat: Cover the pot, reduce the heat, and let the rice cook for 10 minutes.
6. Add the spices and peas: Season with salt and black pepper, then add the half-cooked peas. Leave the pot on the stove for another 10 minutes until the rice is fully cooked.
7. Serve the dish: Serve the vegetable and ground meat rice hot, and you can add sweet corn if desired.

Serving Suggestions

This rice with vegetables and minced meat dish can be served with:

• Mint yogurt salad
• A simple green salad
• Or a side of tahini dip

Notes:

1. You can use any type of rice according to preference, but Basmati rice is recommended for better results.
2. To ensure the peas cook evenly with the rice, you can partially cook them before adding them to the pot.
3. You can add other vegetables such as green peppers or beans, depending on your preference.

Additional Information:

This dish is a healthy choice as it combines a variety of nutrients. The protein in the ground meat helps in building and maintaining muscles, while the rice provides the necessary energy for the body. The variety of vegetables adds essential vitamins and minerals for overall health. Therefore, vegetable and ground meat rice is an ideal meal for families looking for a balanced and delicious food option at the same time. Warning: This recipe is suitable for individuals looking for a complete and healthy meal, but it may not be suitable for those with allergies to any of its ingredients or those following a vegetarian or low animal-protein diet.

Health Benefits of Ingredients:

• Rice: A good source of complex carbohydrates that provide sustainable energy, and it also contains some vitamins and minerals such as Vitamin B1 (thiamine), which supports the nervous system.
• Ground Meat: Contains animal proteins that help build muscles and strengthen the immune system, as well as iron, which helps fight anemia.
• Onion: Contains sulfur compounds that promote heart health and reduce inflammation, and it is also a good source of fiber.
• Garlic: Contains the compound allicin, which enhances heart and vascular health, strengthens the immune system, and fights bacteria.
• Carrots: A rich source of Vitamin A, which supports eye health, and it contains fiber that helps improve digestion.
• Red Pepper: Rich in Vitamin C, which boosts the immune system and helps protect the body from diseases, as well as improving iron absorption.
• Peas: Rich in plant-based proteins and fiber, which help improve digestion and control blood sugar levels.
• Sweet Corn: A good source of vitamins like Vitamin C and B, and contains antioxidants that improve skin health and support the immune system.

These ingredients together in one dish provide a variety of vitamins and minerals that support overall body health.

Frequently Asked Questions (FAQ)

1. Can minced meat be replaced with chicken or tuna?
Yes, you can substitute minced meat with minced chicken breast or tuna, following the same preparation steps while adjusting the cooking time based on the type of protein.

2. What’s the best type of rice for this recipe?
It’s best to use basmati rice because it cooks fluffy and light, but you can also use Egyptian rice or any available type, adjusting the liquid quantity and cooking time accordingly.

3. Can this rice with vegetables be made without meat?
Absolutely! You can make a vegetarian version by skipping the meat, increasing the amount of vegetables, and using vegetable broth for extra flavor.

4. Can it be prepared in advance and stored in the fridge? For how long?
Yes, it can be stored in an airtight container in the fridge for 2-3 days. When reheating, just add a little broth or water to bring back its texture.

5. What other spices can I add to vary the flavor?
You can add spices like:

• A pinch of cinnamon
• Kabsa spice mix
• A pinch of cumin
• A dash of paprika

Feel free to adjust to your taste preference to enhance the flavor.

6. Is this recipe suitable for children?
Yes — especially if you reduce the amount of hot spices and use low-fat minced meat. It’s also a great way to include vegetables in their meals.

7. Can it be made into a diet-friendly version?
Yes, by:

• Using low-fat minced meat
• Reducing the amount of oil or replacing it with olive oil
• Decreasing the rice quantity and increasing the vegetables

8. What’s the difference between using broth and just water?
Broth gives the dish a richer, deeper flavor, while water makes it lighter and more suitable for specific dietary needs.

9. Can I add other types of vegetables like zucchini or broccoli?
Of course — you can add zucchini, broccoli, green beans, or mushrooms depending on what you have available. It also boosts the dish’s nutritional value.

Nutritional Values

1. Rice (2 cups)

• Calories: 2 × 205 = 410 kcal
• Protein: 4 × 2 = 8 g
• Fat: 0.4 × 2 = 0.8 g
• Carbohydrates: 45 × 2 = 90 g

2. Minced Meat (250 grams)

• Calories: 250 kcal
• Protein: 20 g
• Fat: 20 g
• Carbohydrates: 0 g

3. Oil (3 tablespoons)

• Calories: 3 × 120 = 360 kcal
• Protein: 0 g
• Fat: 3 × 14 = 42 g
• Carbohydrates: 0 g

4. Onion (1 piece)

• Calories: 44 kcal
• Protein: 1 g
• Fat: 0.1 g
• Carbohydrates: 10 g

5. Garlic (1 clove)

• Calories: 4.5 kcal
• Protein: 0.2 g
• Fat: 0 g
• Carbohydrates: 1 g

6. Red Bell Pepper (1 piece)

• Calories: 31 kcal
• Protein: 1 g
• Fat: 0.3 g
• Carbohydrates: 7 g

7. Carrots (2 pieces)

• Calories: 50 kcal
• Protein: 1 g
• Fat: 0.2 g
• Carbohydrates: 12 g

8. Green Peas (½ cup)

• Calories: 62.5 kcal
• Protein: 4 g
• Fat: 0.2 g
• Carbohydrates: 11 g

Nutritional Values for the Dish:

• Calories: 1212 kcal
• Protein: 35.2 grams
• Fat: 63.6 grams
• Carbohydrates: 131 grams

Notes:

• Calories: This recipe provides about 1212 calories for the entire dish. The total can be divided by the number of servings, which can help reduce the calories per serving when served to multiple people.
• Protein: The recipe contains 35.2 grams of protein, making it rich in protein suitable for muscle growth and maintenance. This is especially beneficial for individuals who engage in physical activities or are looking to build muscle.
• Fat: The fat content in this recipe is 63.6 grams, which comes mostly from the oil and minced meat. It’s advisable to reduce fat intake if the goal is to decrease fat consumption in the diet.
• Carbohydrates: The recipe contains 131 grams of carbohydrates, primarily from rice and vegetables. These carbohydrates provide sustained energy to the body.

Additional Note: These values are approximate and may vary slightly depending on the size of the ingredients and the exact method of preparation.