Cholesterol-friendly Rice With Vegetables And Chia Seeds

Rice with vegetables and chia seeds is a great option if you are hoping to have a low calorie and low cholesterol (LDL) diet . This combination can be served as an accompaniment to lunch or dinner. It does not take more than 30 to 40 minutes to prepare this dish, and it will satisfy the whole family! 

The best main course with rice and vegetables are foods such as chicken and turkey. You can also combine it with hard-boiled eggs, tofu, seitan or tempeh. It all depends on your food preferences.

The main ingredient in this recipe is chia seeds, which have a delicious taste and are very rich in nutrients. Chia seeds contain omega-3 fatty acids, fiber, minerals (including calcium, boron, zinc, manganese, potassium and iron), important starches, vitamin E, and even antioxidants.

It is common nowadays to find chia seeds in all kinds of dishes, from smoothies to recipes like the ones we want to show you today.

Rice with vegetables and chia seeds

Ingredients

• Olive oil
• 1 chives
• 0.5 red pepper
• 0.5 green pepper
• 1 medium carrot
• 3 tablespoons of chia seeds (30 g)
• Spices: Salt, pepper, and fresh parsley
• Optional: 0.5 teaspoon of garlic powder (3 g), soy sauce or mushrooms

Preparation of rice with vegetables and chia seeds

• First of all, you need to wash the rice grains with cold water. When clearly cleaned through, they are ready to boil.

• In a saucepan, add the jasmine rice along with two cups of water and a teaspoon of salt. Bring to the boil and cook for about 10 minutes, stirring and let it sit for a few more minutes.
• Wash and divide the peppers. Do the same with the chives, and set aside.
• Peel and cut the carrot (you can also grate it, if you prefer).
• Over medium heat, add the olive oil to a pan and let the peppers, chives and carrots simmer. After a few minutes, add the seasoning and remove the dish from the heat.
• Add the vegetables to the rice and mix well.
• Finally add the chia seeds and fresh parsley. This gives you an aromatic and delicious side dish.

Rice with vegetables and chia seeds: A delicious combination

Here is another delicious opportunity.

Ingredients

• Sunflower oil
• 1 avocado
• 2 tablespoons of chia seeds (20 g)
• 1 cup with brown rice (200 g)
• 0.5 bouquet of asparagus (163 g)
• 1 jug of green peas (150 g)
• 2 tablespoons of lemon juice (30 ml)
• Spices: Salt, black pepper, paprika
• Optional: cherry tomatoes

Preparation of rice with vegetables

• As in the previous recipe, you first need to wash and cook the rice.
• Just before it is cooked, start preparing the rest of the ingredients.

• Cut up the asparagus and set aside. Peel the avocado and divide. Set aside.
• Strain the peas well. Mix the peas with the other vegetables.
• Add a little sunflower oil to a pan and sauté the vegetables over medium to high heat.
• In another bowl, add the avocado and spice (salt, black pepper and paprika), with a little oil.
• Serve rice with vegetables on top, and add the avocado. Finally add the chia seeds and you’re done! 

You can prepare these recipes with other types of rice: Brown, steamed, basmati, wild rice, black, red, and so on. The most important thing is that you keep the use of oil to a minimum, and avoid using other high-calorie ingredients, such as fried foods.

It is also a good idea to choose rice with vegetables and chia seeds as a light dish, along with white meat or fish. This is especially well served with shrimp, so be sure to take the opportunity to add them to the recipes, or as a substitute for other ingredients. 

Try it for yourself!