Heart-Healthy Lontong
Delight in the wholesome goodness of *Heart-Healthy Lontong*, a nutritious twist on the classic Indonesian dish. Crafted with unpolished brown rice for added fiber and paired with a vibrant vegetable stew simmered with fragrant lemongrass, turmeric, and light coconut milk, this dish is as nourishing as it is flavorful. Packed with tender green beans, carrots, spinach, and a touch of zesty lime, it’s a low-sodium, plant-based feast perfect for anyone looking for a heart-smart, satisfying meal. With simple one-pot cooking techniques, this delicious dish brings bold Southeast Asian flavors to your table while promoting overall wellness. A naturally gluten-free and vegan recipe that transforms mealtime into a nourishing celebration!
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Recipe Information
Ingredients
- 250 grams unpolished brown rice
- 2 pieces lemongrass stalks
- 2 pieces bay leaves
- 1.5 liters water
- 500 ml low-sodium vegetable broth
- 1 medium carrot
- 100 grams green beans
- 1 medium tomato
- 200 ml coconut milk (light)
- 1 teaspoon turmeric powder
- 2 pieces garlic cloves
- 1 inch piece ginger root
- 1 piece red chili
- 50 grams spinach
- 1 piece lime
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the unpolished brown rice under cold water until the water runs clear.
In a large pot, combine the brown rice, lemongrass, bay leaves, and 1.5 liters of water.
Bring the pot to a boil over medium-high heat, then reduce the heat to low and cover. Simmer the rice for 45 minutes or until it is cooked and tender. Stir occasionally.
While the rice is cooking, prepare the vegetable stew. Peel and dice the carrot, trim and cut the green beans into pieces, and chop the tomato.
Grate the ginger and mince the garlic. Slice the red chili finely, removing seeds if a milder flavor is desired.
In a separate saucepan, heat the low-sodium vegetable broth over medium heat. Add the carrot, green beans, tomato, garlic, ginger, red chili, turmeric powder, salt, and black pepper.
Simmer the vegetables for about 15 minutes until they start to soften.
Stir in the light coconut milk and bring the mixture to a gentle simmer. Cook for another 5 minutes or until the vegetables are tender.
Once the rice is done, discard the lemongrass stalks and bay leaves. Mold the rice into compact shapes using small bowls or molds for authenticity.
Add the spinach to the vegetable stew and cook just until wilted.
Serve the lontong (rice cylinders) with a generous ladle of the vegetable stew. Squeeze fresh lime juice over the top before serving for added zest.
Enjoy this heart-healthy lontong as a fulfilling and nutritious meal!
Nutrition Facts
Calories |
704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.3 g | 17% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4185 mg | 182% | |
| Total Carbohydrate | 141.9 g | 52% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 22.4 g | ||
| Protein | 16.6 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 407 mg | 31% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 2706 mg | 58% | |
*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.
