Heart-Healthy Rice with Curry
Transform your weeknight dinners with this flavorful and nourishing Heart-Healthy Rice with Curry. Made with wholesome brown rice simmered in low-sodium vegetable broth, this recipe combines vibrant vegetables like carrots, red bell peppers, and peas with the aromatic warmth of curry powder, turmeric, and cumin. Infused with fresh ginger, garlic, and a hint of lemon juice, every bite is a perfect balance of spice and zest. Topped with creamy low-fat yogurt and fragrant cilantro, this dish is not only heart-healthy but also irresistibly delicious. Ready in just 40 minutes and ideal for meal prepping, it’s a gluten-free, nutrient-packed option that doesn’t compromise on flavor. Perfect for anyone seeking a healthy, satisfying meal that celebrates bold spices and wholesome ingredients!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 medium, chopped onion
- 3 cloves, minced garlic
- 1 tablespoon, grated ginger
- 1 large, diced carrot
- 1 medium, diced red bell pepper
- 1 cup frozen peas
- 2 teaspoons curry powder
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 0.5 teaspoon black pepper
- 0.25 cup, chopped fresh cilantro
- 0.5 cup low-fat plain yogurt
- 1 tablespoon fresh lemon juice
Instructions
Rinse the brown rice under cold water until the water runs clear.
In a medium pot, bring the vegetable broth to a boil over high heat.
Add the brown rice, reduce the heat to low, cover, and simmer for 30 minutes, or until the rice is tender and the liquid is absorbed. Set aside.
In a large pan, heat olive oil over medium heat. Add the chopped onion and sauté for about 3 minutes until it becomes translucent.
Add the minced garlic and grated ginger to the pan, and sauté for an additional minute until fragrant.
Stir in the diced carrot and red bell pepper, and cook for 5-7 minutes, or until the vegetables start to soften.
Add the frozen peas, curry powder, turmeric, ground cumin, and black pepper, stirring well to coat the vegetables with the spices.
Add the cooked rice to the pan with the vegetables, stirring to combine everything evenly and to heat the rice through.
Turn off the heat, then mix in the fresh cilantro and lemon juice, stirring well.
Serve with a dollop of low-fat plain yogurt on top of each serving to add creaminess and a cool contrast to the spices.
Nutrition Facts
Calories |
754 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 26% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 1811 mg | 79% | |
| Total Carbohydrate | 120.1 g | 44% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 34.8 g | ||
| Protein | 25.6 g | 51% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 414 mg | 32% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 2062 mg | 44% | |
*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.
