This Healthy Summer Squash Rice is a bright and tasty dish featuring fresh summer squash mixed with fluffy rice. It’s colorful, easy to whip up, and makes for a lovely side!
I love how the squash adds a bit of sweetness and crunch to the rice. Plus, it’s a great way to enjoy veggies without feeling like you’re trying too hard—who doesn’t love that? 😄
Key Ingredients & Substitutions
Olive Oil: This healthy fat is great for sautéing. If you’re out of olive oil, you can use avocado oil or even coconut oil for a different flavor.
Summer Squash: Yellow squash provides sweetness and color. If you can’t find it, zucchini is a perfect substitute, or you can mix both for a more colorful dish.
Zucchini: Although optional, zucchini adds a nice green touch. If you’re looking for something different, consider adding chopped bell pepper or carrots for crunch.
Rice: Long-grain white rice is the star here, but brown rice or quinoa can work too. Just keep in mind the cooking times may vary for these substitutes.
Vegetable Broth: Using broth gives more flavor. If you don’t have any, water works in a pinch, but you might lose a bit of richness.
Fresh Herbs: Parsley and basil brighten up the dish. You can also use cilantro or even green onions if you prefer.
Parmesan Cheese: This is optional, and you can leave it out for a vegan option. Nutritional yeast is a great cheesy flavor substitute.
What’s the Best Way to Ensure Perfect Rice?
Cooking rice can be tricky! Follow these tips to get it just right:
- Always rinse your rice. This removes excess starch and helps prevent it from becoming sticky.
- Do not lift the lid while it’s cooking. This keeps the steam inside that’s essential for good texture.
- Let it sit covered after cooking. This allows the rice to absorb any remaining moisture and become fluffier.
By following these steps, you’ll have light and fluffy rice every time—perfectly paired with your veggies! Enjoy your cooking!
Healthy Summer Squash Rice
Ingredients You’ll Need:
- 1 tablespoon olive oil
- 1 cup chopped yellow summer squash
- 1 cup chopped zucchini (optional for extra green)
- 1 cup chopped red bell pepper
- 1 cup long-grain white rice, rinsed
- 2 cups low-sodium vegetable broth or water
- 2 cloves garlic, minced
- 1 teaspoon onion powder or 1/2 small onion finely chopped
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper
- 1/2 teaspoon smoked paprika or regular paprika (optional)
- 1/4 cup fresh parsley or basil, chopped
- 2 tablespoons grated Parmesan cheese (optional for garnish)
How Much Time Will You Need?
This dish only takes about 10 minutes for prep and around 25-30 minutes of cooking time. In total, you’re looking at about 40 minutes from start to finish. It’s quick, healthy, and packed with delicious flavors!
Step-by-Step Instructions:
1. Sautéing the Aromatics:
In a medium skillet or saucepan, heat the olive oil over medium heat. Once hot, add the minced garlic and onion (if using). Sauté them together for about 1 minute until your kitchen is filled with a wonderful aroma.
2. Cooking the Vegetables:
Add the chopped yellow summer squash, optional zucchini, and red bell pepper to the skillet. Sauté these colorful vegetables for about 3-5 minutes. You want them to soften a bit but still keep a nice, crunchy texture.
3. Toasting the Rice:
Now, stir in the rinsed rice into the pan, making sure it gets coated with all that yummy oil and veggies. Let it cook for 1-2 minutes, just enough time to lightly toast the rice. This step enhances the flavor!
4. Adding Broth and Seasoning:
Pour in the vegetable broth. Then, sprinkle in the salt, black pepper, and paprika. Give it a good stir and bring everything to a boil. This is where the magic starts happening!
5. Simmering the Rice:
Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 15-18 minutes. Avoid lifting the lid during this time, as keeping the steam trapped inside helps cook the rice perfectly.
6. Finishing Touches:
After 15-18 minutes, remove the pot from heat but keep it covered for an extra 5 minutes. This allows the rice to finish absorbing the liquid. When ready, fluff it up gently with a fork.
7. Adding Fresh Herbs:
Stir in your chopped fresh parsley or basil to add a pop of color and freshness to the dish. It’s like a little summer garden in your bowl!
8. Serve and Enjoy:
Serve your Healthy Summer Squash Rice warm, and if you’d like, sprinkle a bit of grated Parmesan cheese on top for extra flavor. Enjoy this vibrant dish as a delightful side or a light main course!
This recipe is all about the fresh flavors of summer squash, and it’s a wonderful way to eat healthy while still enjoying delicious food. Happy cooking!
FAQ for Healthy Summer Squash Rice
Can I Use Brown Rice Instead of White Rice?
Absolutely! Brown rice is a healthier option and adds more fiber. Just note that it requires a longer cooking time—about 40-45 minutes—so adjust the cooking accordingly and use 2 1/2 cups of broth.
Can I Add Other Vegetables?
Yes! Feel free to mix in other vegetables like carrots, peas, or spinach. Just remember to chop them into small pieces and adjust the cooking time if needed, based on how long those vegetables take to soften.
How Should I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm it gently in the microwave or on the stovetop, adding a splash of water or broth to bring back some moisture.
Can I Make This Vegan?
Yes! This recipe is already mostly vegan. Just skip the Parmesan cheese or substitute it with nutritional yeast for a cheesy flavor without the dairy!
