Heart-Healthy Arroz de Tomate
Elevate your weeknight dinner with our Heart-Healthy Arroz de Tomate, a vibrant and wholesome twist on the classic Portuguese tomato rice. Packed with nutritious ingredients like fiber-rich brown rice, fresh tomatoes, and antioxidant-rich red bell peppers, this dish is a flavorful celebration of plant-based cooking. Infused with the fragrant aromas of garlic, basil, and parsley, and simmered in low-sodium vegetable broth, this comforting rice dish is perfect for anyone looking to enjoy hearty, yet heart-friendly meals. With just 15 minutes of prep time and a tender simmer until perfection, it’s ideal for busy households seeking a nourishing and delicious recipe. Serve it as a satisfying main course or a colorful side dish, and enjoy a guilt-free, flavorful feast!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 5 medium fresh tomatoes, chopped
- 4 cups low-sodium vegetable broth
- 1.5 cups brown rice
- 1 bay leaf
- 0.25 cup fresh basil leaves, chopped
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 0.25 cup fresh parsley, chopped
Instructions
Heat the olive oil in a large saucepan over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and diced red bell pepper, cooking for another 2-3 minutes until the pepper softens.
Add the chopped fresh tomatoes to the pan and cook, stirring occasionally, until they break down into a sauce, about 10 minutes.
Pour in the low-sodium vegetable broth and bring the mixture to a boil.
Stir in the brown rice and add the bay leaf.
Reduce the heat to low, cover the saucepan, and let the rice simmer for 40-45 minutes, or until the rice is tender and has absorbed most of the liquid.
Once cooked, remove the bay leaf and season the rice with black pepper and salt.
Gently fold in the chopped fresh basil leaves.
Garnish with fresh parsley just before serving and enjoy your heart-healthy Arroz de Tomate.
Nutrition Facts
Calories |
893 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1244 mg | 54% | |
| Total Carbohydrate | 132.4 g | 48% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 32.9 g | ||
| Protein | 19.8 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 382 mg | 29% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 3578 mg | 76% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
