Heart-Healthy Caribbean Pineapple Rice
Take your taste buds on a tropical journey with Heart-Healthy Caribbean Pineapple Rice, a vibrant and nutritious dish that’s as wholesome as it is flavorful. This recipe features tender brown rice infused with the sweetness of pineapple chunks and the creamy richness of unsweetened coconut milk. A medley of sautéed garlic, red bell pepper, and carrot adds depth and color, while turmeric and cumin lend warm, earthy notes to the dish. Finished with a zest of lime, fresh cilantro, and green onions, this recipe is a perfect harmony of bold Caribbean flavors and nourishing ingredients. Ready in under an hour, it’s ideal as a heart-healthy side dish or a light, satisfying main course.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 1 tablespoon Olive oil
- 3 cloves Garlic
- 1 medium Red bell pepper
- 1 medium Carrot
- 1 cup Pineapple chunks
- 1 cup Low sodium vegetable broth
- 0.5 cup Coconut milk, unsweetened
- 0.5 teaspoon Ground turmeric
- 0.5 teaspoon Ground cumin
- 0.25 teaspoon Black pepper
- 0.25 cup fresh cilantro
- 2 stalks Green onions
- 1 whole Lime
Instructions
Rinse the brown rice under cold water until the water runs clear to remove excess starch. This helps make the rice less sticky.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice to the water, cover, and reduce the heat to low. Let it simmer for about 30-35 minutes or until the rice is tender and the water is absorbed.
While the rice is cooking, finely chop the garlic cloves. Dice the red bell pepper and carrot into small, uniform pieces to ensure even cooking.
In a large skillet, heat the olive oil over medium heat. Add the garlic, red bell pepper, and carrot, and sauté for 5-6 minutes until the vegetables are soft and aromatic.
Add the pineapple chunks to the skillet and stir them in with the vegetables. Continue to cook for another 2-3 minutes to warm the pineapple.
Pour in the low sodium vegetable broth and unsweetened coconut milk into the skillet with the vegetables. Stir well to combine.
Add ground turmeric, ground cumin, and black pepper to the skillet, stirring to incorporate all the flavors.
Once the rice is cooked, add it to the skillet with the vegetable and pineapple mixture. Stir gently to combine all the ingredients evenly.
Chop the fresh cilantro and green onions. Add them to the skillet, stirring them into the rice.
Squeeze the juice of one lime over the rice mixture for a zesty finish. Taste and adjust seasoning as needed.
Serve the Heart-Healthy Caribbean Pineapple Rice warm as a side dish or a vibrant main course. Garnish with extra cilantro or a wedge of lime if desired.
Nutrition Facts
Calories |
580 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 225 mg | 10% | |
| Total Carbohydrate | 97.4 g | 35% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 26.4 g | ||
| Protein | 10.8 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 189 mg | 15% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1150 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.
