Heart-Healthy Curry Rice
Savor the comforting warmth of Heart-Healthy Curry Rice, a flavorful and nutritious one-pot meal that's perfect for anyone seeking a wholesome dinner option. Made with fiber-rich brown basmati rice, vibrant vegetables like carrots, red bell peppers, and peas, and protein-packed garbanzo beans, this dish is seasoned with an aromatic blend of curry powder, ground turmeric, and cumin for a soothing, earthy flavor. A splash of fresh lemon juice and a sprinkle of cilantro brighten the dish, while olive oil and low-sodium vegetable broth keep it heart-friendly. Ready in under an hour, this plant-based recipe is low in sodium yet bursting with vibrant spices, ideal for meal prep or a hearty, healthy family dinner. Perfect for fans of nutritious, vegan comfort food!
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Recipe Information
Ingredients
- 1 cup brown basmati rice
- 2 cups water
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 2 cloves garlic cloves, minced
- 1 teaspoon fresh ginger, grated
- 2 medium carrots, diced
- 1 red bell pepper, diced
- 1 cup frozen peas
- 1 15-ounce can garbanzo beans, drained and rinsed
- 2 teaspoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 cup low-sodium vegetable broth
- 0.5 teaspoon salt
- 0.25 cup fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the brown basmati rice under cold water until the water runs clear. Combine rice and 2 cups of water in a medium saucepan. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is tender and water is absorbed.
In a large pan, heat olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until translucent.
Add the minced garlic and grated ginger to the pan, stirring for about 1 minute until fragrant.
Stir in the diced carrots and red bell pepper, and cook for approximately 5 minutes until slightly softened.
Add the frozen peas and garbanzo beans to the pan, stirring well to combine.
Sprinkle in the curry powder, ground cumin, and ground turmeric. Stir to coat the vegetables evenly with the spices.
Pour in the low-sodium vegetable broth and salt, stirring well. Bring the mixture to a gentle simmer and allow it to cook for 10 minutes, letting the flavors meld together.
Once the rice is cooked, fluff it with a fork and gently add it to the pan with the vegetables. Mix thoroughly to combine.
Add the chopped fresh cilantro and lemon juice, stirring gently to incorporate.
Serve the curry rice hot, and enjoy this nutritious and heart-healthy meal!
Nutrition Facts
Calories |
1374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 38% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3448 mg | 150% | |
| Total Carbohydrate | 229.9 g | 84% | |
| Dietary Fiber | 55.6 g | 199% | |
| Total Sugars | 49.2 g | ||
| Protein | 59.6 g | 119% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 449 mg | 35% | |
| Iron | 24.4 mg | 136% | |
| Potassium | 3119 mg | 66% | |
*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.
