Heart-Healthy Curried Rice
Elevate your meal prep with this vibrant and flavorful Heart-Healthy Curried Rice recipe, packed with wholesome ingredients and aromatic spices. This dish combines the nutty goodness of brown rice with a medley of colorful vegetables, including carrots, red bell peppers, and green peas, all infused with the warm, earthy flavors of curry, turmeric, cumin, and coriander. A touch of fresh ginger, garlic, and lemon juice brightens the dish, while olive oil and low-sodium vegetable broth keep it light yet satisfying. A sprinkle of fresh cilantro adds a refreshing finish to this one-skillet wonder, making it an ideal choice for anyone looking to enjoy a nutritious, plant-based meal. Ready in just 45 minutes, this recipe is perfect for weeknight dinners and meal prep—a simple, delicious way to support heart health!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic cloves, minced
- 1 teaspoon fresh ginger, grated
- 1 medium carrot, diced
- 1 medium red bell pepper, diced
- 0.5 cup frozen green peas
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1 tablespoon curry powder
- 1 cup low-sodium vegetable broth
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the brown rice in cold water until the water runs clear.
In a medium saucepan, combine the rice and water. Bring to a boil over high heat, then reduce the heat to low, cover the pot, and simmer for 25 minutes or until the rice is tender and the water is absorbed.
While the rice is cooking, heat olive oil in a large skillet over medium heat.
Add the diced onion to the skillet and sauté for 3-4 minutes until translucent. Add the minced garlic and grated ginger, cooking for an additional 1 minute until fragrant.
Stir in the diced carrot and red bell pepper, cooking for another 5 minutes until the vegetables begin to soften.
Add the frozen green peas to the skillet and stir to combine.
Sprinkle the turmeric, cumin, coriander, and curry powder over the vegetables, stirring to evenly coat. Cook the spices with the vegetables for 2 minutes to enhance their flavors.
Pour in the low-sodium vegetable broth and add the salt and black pepper to the skillet. Stir to combine and bring the mixture to a gentle simmer.
Once the rice is cooked, fluff it with a fork and add it to the skillet with the vegetable and spice mixture.
Gently stir everything together, ensuring the rice is coated with the spices and well mixed with the vegetables.
Remove the skillet from heat and stir in the chopped cilantro and lemon juice.
Serve the curried rice warm, and enjoy your heart-healthy meal!
Nutrition Facts
Calories |
559 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3441 mg | 150% | |
| Total Carbohydrate | 88.8 g | 32% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 18.0 g | ||
| Protein | 13.4 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 180 mg | 14% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 1212 mg | 26% | |
*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.
