Ingredients (Makes 4 Servings)

• 2 cups brown rice
• 3 cups low sodium chicken broth
• 2 tablespoons oil
• 1 medium yellow onion, finely chopped
• 1 bell pepper (any color), diced
• 1 cup corn
• 1 cup green beans, chopped
• 1 cup baby carrots, sliced
• ½ cup cherry tomatoes, halved
• ¼ cup black beans (limited amount to control protein)
• 1 bay leaf (if available)
• Salt to taste
• 1 teaspoon turmeric (if available)
• 1 teaspoon garam masala or curry powder (if available)
• 1 ripe avocado, diced (for serving)

Instructions

1. Rinse brown rice thoroughly until water runs clear.
2. Set Instant Pot to SAUTE mode. Add oil and let it heat up.
3. Add chopped onion and sauté until light golden brown (around 5-7 minutes).
4. Add bell peppers and sauté (2 minutes).
5. Add corn, green beans, baby carrots, cherry tomatoes, and black beans. Stir and sauté (3 minutes).
6. Go crazy and dump whatever spices you like in there and mix well.
7. Add washed brown rice and stir gently to coat with the oil and spices.
8. Pour in the chicken broth and stir. Scrape bottom of the pot to make sure nothing is stuck. That stuff at the bottom is flavor.
9. Close the lid, set the valve to SEALING position. Press CANCEL, then set to PRESSURE COOK or MANUAL on high pressure for 22 minutes.
10. When cooking is complete, allow for a 10-minute natural pressure release, then carefully release any remaining pressure. With an InstaPot, you just let it sit there and count until it says L0010.
11. Open the lid, fluff the rice with a fork, and gently fold in fresh diced avocado.

Nutrition Per Serving (rough estimates)

• Calories: 450-500 kcal (high calorie from brown rice, oil, and avocado)
• Protein: 18g
• Carbs: 70g
• Fat: 15-20g (primarily from avocado and cooking oil)

Tips:

• The avocado adds significant calories while keeping protein low. Add it just before serving for best texture.
• If you need even lower protein, reduce the amount of black beans or omit them entirely.
• For extra flavor, add any dried herbs or spices you have on hand.
• This recipe intentionally avoids the higher protein ingredients like chicken thighs, eggs, and kidney beans to keep protein under 20g.

Words From My Mouth Hole

My buddy recommended this dish because it’s easy and kidney-friendly. She’s a huge Instant Pot fan. I’m slowly getting there too, given how simple it is to use and clean. The dish turned out fantastic, so it’s now part of my regular rotation.