Heart-Healthy Portuguese Rice
Savor the comforting and wholesome flavors of Heart-Healthy Portuguese Rice, a vibrant twist on a classic dish. This nutrient-packed recipe features nutty brown rice simmered in low-sodium vegetable broth and infused with Mediterranean-inspired ingredients like sweet red bell peppers, rich tomato paste, and fragrant garlic. Enhanced with a touch of paprika, a bay leaf, and fresh parsley, every bite is bursting with flavor and heart-friendly benefits. Perfect as a versatile side dish or a light main course, this recipe is easy to prepare, taking just 10 minutes of prep time and a hands-off simmer to bring the ingredients together in delicious harmony. Whether you're prioritizing a health-conscious lifestyle or simply seeking a wholesome and flavorful rice dish, this oil-infused, veggie-forward recipe delivers on taste without compromising your goals.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups low-sodium vegetable broth
- 2 tablespoons extra virgin olive oil
- 1 chopped medium onion
- 1 chopped red bell pepper
- 3 minced garlic cloves
- 2 tablespoons tomato paste
- 1 can (14.5 oz) diced tomatoes, no salt added
- 1 bay leaf
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
Rinse the brown rice under cold water and set aside.
Heat the extra virgin olive oil in a medium-sized pot over medium heat.
Add the chopped onion and red bell pepper, sauté until the onion becomes translucent, about 5 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the tomato paste and stir to coat the vegetables, cooking for another minute.
Pour in the can of diced tomatoes, along with the bay leaf and paprika, stirring to combine.
Add the rinsed brown rice to the pot and stir well to mix with the vegetables and spices.
Pour the low-sodium vegetable broth over the rice mixture and add the black pepper.
Bring the mixture to a gentle boil, then reduce the heat to low, cover, and let it simmer for about 40 minutes or until the rice is tender and has absorbed the liquid.
Remove the pot from heat and discard the bay leaf. Let the rice sit, covered, for 5 minutes.
Fluff the rice with a fork and stir in the fresh parsley.
Adjust seasoning if necessary with additional black pepper. Serve warm.
Nutrition Facts
Calories |
716 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.0 g | 41% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 398 mg | 17% | |
| Total Carbohydrate | 98.8 g | 36% | |
| Dietary Fiber | 16.5 g | 59% | |
| Total Sugars | 28.0 g | ||
| Protein | 14.0 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 196 mg | 15% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 2247 mg | 48% | |
*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.
