Heart-Healthy Herbed Rice
Elevate your mealtime with this vibrant Heart-Healthy Herbed Rice, a wholesome dish packed with flavor and nutrition. Perfectly cooked brown rice is infused with the rich depth of low-sodium vegetable broth, then tossed with a medley of sautéed onions, garlic, carrots, and celery for a satisfying texture. Fresh parsley, basil, thyme, and a hint of lemon zest lend bright, herbaceous notes, making every bite refreshing and aromatic. This recipe is low in sodium yet rich in taste, offering a guilt-free side dish or a nutrient-dense base for a hearty main course. Ready in under an hour and brimming with heart-friendly ingredients, it’s a must-try for anyone seeking a flavorful, healthy twist on classic rice dishes!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 0.5 cup onion, finely chopped
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 1 stalk celery, diced
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh basil, chopped
- 1 teaspoon fresh thyme, leaves stripped
- 0.5 teaspoon lemon zest
- 0.25 teaspoon black pepper, freshly ground
- 0.25 teaspoon salt
Instructions
Rinse the brown rice under cold running water until the water runs clear. Drain well.
In a medium saucepan, bring the low-sodium vegetable broth to a boil.
Add the rinsed rice to the boiling broth. Stir, cover, and reduce the heat to low. Simmer for about 35-40 minutes, or until the rice is tender and the broth is fully absorbed.
Remove the saucepan from heat and let it sit, covered, for 5 minutes.
While the rice is cooking, heat olive oil in a large skillet over medium heat.
Add the finely chopped onion and sauté for about 3 minutes until it becomes translucent.
Add the minced garlic, diced carrot, and diced celery to the skillet. Sauté for another 5-7 minutes, stirring occasionally, until the vegetables are tender.
Stir in the chopped parsley, basil, thyme, and lemon zest. Cook for an additional 1 minute to let the flavors meld together.
Fluff the cooked rice with a fork and add it to the skillet with the herbed vegetable mixture.
Gently fold the rice and vegetables together, ensuring even distribution of the herbs and vegetables.
Season with freshly ground black pepper and salt to taste. Stir well to combine.
Serve the herbed rice warm as a delightful side dish or a nutritious base for a heart-healthy meal.
Nutrition Facts
Calories |
460 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.2 g | 21% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 956 mg | 42% | |
| Total Carbohydrate | 70.7 g | 26% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 10.3 g | ||
| Protein | 7.9 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 146 mg | 11% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 1011 mg | 22% | |
*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.
