Heart-Healthy Beef Curry Rice
Elevate your dinner game with this 'Heart-Healthy Beef Curry Rice,' a flavorful and wholesome dish that’s perfect for nourishing both body and soul. This recipe combines tender lean beef stew meat with the nutty goodness of brown rice, creating a hearty yet healthy base packed with fiber. Infused with aromatic curry spices like cumin, coriander, and turmeric, and simmered in a creamy yet light low-fat coconut milk sauce, this dish delivers rich flavors without compromising on health goals. Vibrant vegetables like red bell peppers, carrots, and spinach add a burst of color and nutrients, while low-sodium beef broth keeps it heart-friendly. Garnished with fresh cilantro and zesty lime wedges, this balanced meal comes together in about an hour and is ideal for family dinners or meal prep. Perfect for seekers of healthy curry recipes, low-sodium meals, or heart-healthy dinner ideas!
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Recipe Information
Ingredients
- 500 grams lean beef stew meat
- 1 cup brown rice
- 2 tablespoons olive oil
- 1 large yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 tablespoon ginger, grated
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 2 cups low-sodium beef broth
- 1 can (400 ml) low-fat coconut milk
- 2 tablespoons tomato paste
- 1 medium red bell pepper, sliced
- 2 medium carrots, sliced
- 2 cups spinach
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped
- 1 lime, cut into wedges
Instructions
Start by rinsing the brown rice under cold water until the water runs clear. Cook the rice according to package instructions, typically about 25-30 minutes, until tender.
While the rice is cooking, heat 1 tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
Add the minced garlic and grated ginger to the pot, stirring frequently, until they become fragrant, about 1 minute.
Stir in the curry powder, ground cumin, and coriander, cooking for an additional minute to toast the spices.
Add the remaining tablespoon of olive oil to the pot and increase the heat to medium-high. Add the lean beef stew meat, and cook until browned on all sides, about 5 minutes.
Pour in the low-sodium beef broth, low-fat coconut milk, and tomato paste. Stir to combine and bring the mixture to a simmer.
Once simmering, add the sliced red bell pepper and carrots. Cover the pot and reduce the heat to low. Allow to simmer until the beef is tender and the vegetables are cooked, approximately 20 minutes.
When the beef is almost ready, stir the spinach into the curry and cook until wilted, about 2-3 minutes.
Season the curry with salt and black pepper to taste.
Serve the beef curry over the cooked brown rice, garnishing with fresh cilantro and lime wedges for an added vibrant taste.
Nutrition Facts
Calories |
1510 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.9 g | 76% | |
| Saturated Fat | 15.0 g | 75% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 7222 mg | 314% | |
| Total Carbohydrate | 105.0 g | 38% | |
| Dietary Fiber | 19.8 g | 71% | |
| Total Sugars | 24.1 g | ||
| Protein | 149.3 g | 299% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 323 mg | 25% | |
| Iron | 29.9 mg | 166% | |
| Potassium | 3742 mg | 80% | |
*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.
