Heart-Healthy Cabbage Rice
Elevate your mealtime with our Heart-Healthy Cabbage Rice, a nutrient-packed dish that combines wholesome ingredients with vibrant flavors. Featuring fiber-rich brown rice, tender green cabbage, and earthy spices like turmeric and cumin, this recipe is a perfect balance of health and taste. Sautéed onions and garlic infuse the dish with aromatic depth, while carrots add a touch of natural sweetness. Low-sodium vegetable broth ensures a heart-conscious base, complemented by a zesty finish of lemon juice and fresh parsley. Whether served as a nutritious side or a light main course, this quick and easy recipe is ideal for anyone seeking a flavorful, plant-based option that promotes wellness. Ready in under an hour and brimming with antioxidants, this cabbage rice is a delicious step toward healthier eating.
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Recipe Information
Ingredients
- 1 cup (uncooked) Brown Rice
- 2 cups Water
- 2 tablespoons Olive Oil
- 1 medium, finely chopped Yellow Onion
- 2 minced Garlic Cloves
- 3 cups (shredded) Green Cabbage
- 1 large, grated Carrot
- 1 cup Low-Sodium Vegetable Broth
- 0.5 teaspoon Ground Turmeric
- 1 teaspoon Ground Cumin
- 0.5 teaspoon Black Pepper
- 2 tablespoons (chopped) Fresh Parsley
- 1 tablespoon Lemon Juice
- 0.25 teaspoon Salt
Instructions
Begin by rinsing 1 cup of brown rice under cold water until the water runs clear. This removes excess starch, helping to keep the rice fluffy.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed rice, reduce the heat to low, cover, and let it simmer for about 25 minutes or until the water is absorbed and the rice is cooked through. Fluff with a fork and set aside.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the finely chopped onion and sauté for about 2-3 minutes until it becomes translucent.
Stir in the minced garlic and sauté for an additional minute until fragrant.
Add the shredded cabbage and grated carrot to the skillet. Stir to combine, then cover and cook for 5 minutes, stirring occasionally, until the cabbage starts to soften.
Pour in 1 cup of low-sodium vegetable broth, then add 0.5 teaspoon of ground turmeric, 1 teaspoon of ground cumin, 0.5 teaspoon of black pepper, and 0.25 teaspoon of salt. Stir well and allow the vegetables to cook uncovered for about 7-10 minutes, or until the cabbage is tender and most of the liquid has evaporated.
Combine the cooked brown rice with the vegetable mixture, stirring thoroughly to ensure the rice is evenly coated with the spices.
Remove the skillet from heat, then stir in 1 tablespoon of lemon juice and 2 tablespoons of freshly chopped parsley for a burst of freshness.
Serve the heart-healthy cabbage rice warm. This dish pairs well as a side or can be enjoyed as a light main course.
Nutrition Facts
Calories |
634 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 843 mg | 37% | |
| Total Carbohydrate | 81.8 g | 30% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 15.2 g | ||
| Protein | 10.6 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 225 mg | 17% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 1106 mg | 24% | |
*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.
