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Tomato-Pepper Rice

This simple, savory rice dish can be enjoyed as a side or as a main. Tomato and bell pepper add fiber and antioxidants; serve it with a simple green salad to boost veggie intake. For a more filling entrée, top with a small amount of protein – shredded chicken, leftover cooked salmon, marinated and sautéed tempeh, a sprinkle of shredded cheese, or black or pinto beans.

While the brown rice takes a little longer to cook vs. white rice, it contains more fiber – which many of us don’t get enough of in our diet.

As with many of our recipes – it’s flexible!

  • Toss in some extra veggies and/or garnish with chopped avocado
  • Customize the protein – if you’re going plant-based or are minimizing dairy, opt for beans
  • If you’re on a low-fiber diet, for example, you can use white rice. Reduce the liquid to 3 cups, and cook for 18 minutes

Tomato-Pepper Rice

Prep time: 10 minutes
Cook time: 40 minutes
Yield: 8 servings


  • 2 Tbsp olive oil
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 2 tsp finely chopped fresh garlic
  • 1 tsp dried oregano
  • 2 cups long-grain brown rice
  • 4 cups water or broth
  • 1  14.5-oz can low-sodium diced tomatoes, drained OR 2 cups chopped fresh tomatoes
  • 1 bay leaf
  • 1/2 tsp salt
  • 1 tsp ground cumin


  1. Heat olive oil in a large pot until shimmering. Add onion and peppers and cook, stirring often, until vegetables are soft, about 5 minutes.
  2. Stir in garlic and oregano. Cook 30 seconds.
  3. Add rice and stir. Add water or broth, tomatoes, bay leaf, salt, and cumin. Bring to a boil, then turn down heat to maintain a simmer.
  4. Cover and cook for 30 minutes, or until all liquid has been absorbed. Do not stir or rice will become sticky. Remove bay leaf before serving.

Adapted from Taste for Living World by Beth Ginsberg and Mike Milken