Heart-Healthy Pulao Rice
Elevate your weeknight meals with this vibrant and nourishing Heart-Healthy Pulao Rice! Crafted with fiber-rich brown basmati rice, fresh vegetables like carrots, green beans, and peas, and delicately spiced with turmeric, cumin seeds, and a hint of cinnamon, this recipe is a wholesome delight that supports a heart-healthy diet. Slow-cooked with low-sodium vegetable broth, it’s packed with flavor while keeping sodium in check. A drizzle of lemon juice and a sprinkle of fresh cilantro add a refreshing finish, making every bite irresistible. Perfect as a hearty main or flavorful side dish, this easy-to-make recipe is ideal for health-conscious foodies looking for nutritious meal ideas. Ready in under an hour, it's a delicious, guilt-free way to enjoy comfort food!
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Recipe Information
Ingredients
- 1 cup brown basmati rice
- 2 cups water
- 1 tablespoon extra virgin olive oil
- 1 medium, finely chopped onion
- 2 minced garlic cloves
- 1 inch, grated ginger
- 1 medium, diced carrot
- 0.5 cup, chopped green beans
- 0.5 cup green peas
- 0.5 cup, diced bell pepper
- 0.5 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 1 cinnamon stick
- 1 bay leaf
- 2 cups low-sodium vegetable broth
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup, chopped fresh cilantro
- 1 tablespoon lemon juice
Instructions
Rinse the brown basmati rice thoroughly under cold water until the water runs clear. This helps remove excess starch.
In a medium saucepan, add the rinsed rice and 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low.
Cover and simmer the rice for about 20 minutes until it's tender and the water has been absorbed. Remove from the heat and let it stand covered.
While the rice is cooking, heat the extra virgin olive oil in a large skillet or deep pan over medium heat.
Add cumin seeds, cinnamon stick, and bay leaf to the hot oil and sauté for about 30 seconds until fragrant.
Stir in the chopped onion and sauté for about 3 minutes until it's translucent.
Add minced garlic and grated ginger and sauté for another 1 minute.
Add diced carrot, green beans, green peas, and bell pepper to the pan. Stir well and cook for about 5 minutes until the vegetables start to soften.
Sprinkle turmeric powder over the vegetables and stir to combine.
Add the cooked brown rice to the pan with vegetables. Pour in the low-sodium vegetable broth and gently stir everything together.
Season the pulao rice with salt and black pepper, then cover the pan and cook on low heat for another 8 minutes, allowing the flavors to meld.
Turn off the heat and let the pulao sit for a couple of minutes. Remove the cinnamon stick and bay leaf.
Before serving, sprinkle fresh cilantro and drizzle lemon juice over the pulao rice for a burst of freshness.
Nutrition Facts
Calories |
608 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1631 mg | 71% | |
| Total Carbohydrate | 103.5 g | 38% | |
| Dietary Fiber | 18.1 g | 65% | |
| Total Sugars | 21.2 g | ||
| Protein | 17.2 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 253 mg | 19% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 1652 mg | 35% | |
*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.
