Rice, brown, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, fat added
Common food
Photo: Wikipedia
This is a hearty, savory rice bowl where nutty brown rice meets the sweetness of carrots, the earthiness of dark greens like spinach or kale, and the bright acidity of tomatoes or tomato sauce. The texture is a satisfying mix of chewy grains and tender vegetables, all lightly coated in a flavorful, slightly tangy sauce. It's a balanced, plant-forward dish that packs a surprising amount of fiber and nutrients into a modest calorie count.
Calorie split: 8% protein · 71% carbs · 20% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, home-cooked appeal and the way the flavors meld together—sweet carrots, tangy tomatoes, and earthy greens create a deeply satisfying, savory profile. It's also a beloved staple in many cultures for its simplicity, affordability, and ability to stretch ingredients into a nutritious, filling meal.
⚠️ Watch-outs & how to enjoy it better
Some may find the brown rice texture too chewy or the tomato sauce overly acidic, and the dish can be high in sodium if using canned tomatoes or pre-made sauces. To counteract this, pair it with a source of protein like beans, tofu, or chicken to balance blood sugar, and opt for low-sodium canned tomatoes or fresh tomatoes to control salt. If the fiber content is too high for sensitive digestion, start with smaller portions and gradually increase intake.
Key benefits
- High in fiber for digestive health and satiety
- Rich in vitamins A, C, and K from the vegetable mix
- Provides plant-based protein and complex carbohydrates
- Low in fat and sugar, making it a heart-healthy choice
- Versatile base that can be easily customized with spices or protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brown rice retains its bran and germ layers, which are removed in white rice, making it a whole grain that can take up to 45 minutes to cook—nearly three times longer than white rice, but it offers significantly more magnesium and B vitamins.
Full nutrition (USDA data · scales with serving)
| Water | 73.8 g |
| Energy | 114 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 20.4 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 0.76 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.55 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 85.0 mg |
| Potassium, K | 120 mg |
| Sodium, Na | 169 mg |
| Zinc, Zn | 0.58 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 4.5 ug |
| Vitamin C, total ascorbic acid | 6.8 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.07 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 9.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 59.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 582 ug |
| Carotene, alpha | 250 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 258 ug |
| Lutein + zeaxanthin | 101 ug |
| Vitamin E (alpha-tocopherol) | 0.60 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 10.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.44 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.33 g |
| SFA 18:0 | 0.07 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.97 g |
| PUFA 18:2 | 0.89 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, rice cakes, brown rice, sesame seed — USDA does not publish this profile for Rice.
| Tryptophan | 0.10 g |
| Threonine | 0.28 g |
| Isoleucine | 0.32 g |
| Leucine | 0.63 g |
| Lysine | 0.29 g |
| Methionine | 0.17 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.29 g |
| Valine | 0.44 g |
| Arginine | 0.59 g |
| Histidine | 0.19 g |
| Alanine | 0.44 g |
| Aspartic acid | 0.71 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.38 g |
| Proline | 0.35 g |
| Serine | 0.39 g |
FAQ
Is this dish suitable for a vegan diet?
Yes, this dish is naturally vegan if prepared without animal products. It's a great plant-based option that provides protein and fiber from the rice and vegetables.
How can I reduce the cooking time for brown rice?
To speed up cooking, soak the brown rice in water for 30 minutes before cooking, or use a pressure cooker which can reduce the cooking time by half.
Can I add meat to this dish?
Absolutely! This dish is highly versatile and can be enhanced with chicken, beef, or shrimp. Adding protein can make it more filling and balanced.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.14 kcal/g · 8% calories from protein · 1.7 g fiber · 0.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.