Heart-Healthy Lemon Rice
Heart-Healthy Lemon Rice is a wholesome and vibrant dish that combines the nutty goodness of brown rice with the zesty brightness of fresh lemon and aromatic spices. Packed with nutrient-rich ingredients like turmeric, garlic, and ginger, this recipe is a flavorful celebration of heart-healthy cooking. A burst of fresh parsley and scallions adds a visually appealing pop of green while enhancing the flavor profile. This straightforward dish is perfect as a light side or can be served as a satisfying main course alongside lean proteins. Ready in just 40 minutes, it’s a quick and nourishing option for busy weeknights, ideal for anyone looking to prioritize wellness without compromising on taste. Keywords: heart-healthy, lemon rice, brown rice recipe, easy side dish, turmeric rice, healthy meal ideas.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 1 tablespoon Olive oil
- 1 teaspoon Lemon zest
- 2 tablespoons Fresh lemon juice
- 0.5 teaspoon Turmeric powder
- 2 cloves Garlic, minced
- 1 teaspoon Fresh ginger, grated
- 0.25 teaspoon Salt
- 0.25 teaspoon Freshly ground black pepper
- 2 tablespoons Fresh parsley, chopped
- 2 Scallions, sliced
Instructions
Rinse the brown rice under cold water until the water runs clear. This removes excess starch and helps prevent the rice from becoming gummy.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice to the boiling water. Once it starts to boil again, reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for approximately 25-30 minutes or until the rice is tender and the water is absorbed.
While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the minced garlic and grated ginger, sautéing for about 1-2 minutes until fragrant but not browned.
Stir in the turmeric powder, salt, and black pepper, and cook for an additional 30 seconds.
Once the rice is cooked, fluff it with a fork, and transfer it to the skillet with the garlic and ginger. Gently mix to coat the rice with the aromatic spices.
Add the lemon zest and lemon juice, stirring well to ensure all rice grains are evenly flavored.
Remove from heat and fold in the chopped parsley and sliced scallions.
Taste and adjust seasoning if necessary, adding a pinch more salt or lemon juice according to preference.
Serve warm as a light and zesty side dish or a main course when paired with a lean protein like grilled chicken or tofu.
Nutrition Facts
Calories |
386 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.3 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 625 mg | 27% | |
| Total Carbohydrate | 55.2 g | 20% | |
| Dietary Fiber | 5.9 g | 21% | |
| Total Sugars | 2.7 g | ||
| Protein | 6.8 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 110 mg | 8% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 350 mg | 7% | |
*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.
