Heart-Healthy Rice with Peas and Corn
Wholesome and flavorful, Heart-Healthy Rice with Peas and Corn is a simple yet satisfying dish perfect for enhancing any meal. This recipe combines nutty brown rice, vibrant peas, and sweet corn kernels for a delightful medley of textures and colors. Infused with aromatic onion, garlic, and fresh parsley, and brightened with a splash of lemon juice, it’s a nutritious option that’s low in sodium and packed with fiber, vitamins, and antioxidants. Sautéed in heart-healthy extra-virgin olive oil and simmered in vegetable broth, it’s both cozy and nourishing. Ideal as a light main course or a versatile side dish, this quick-to-prep recipe (ready in under 50 minutes) is the perfect addition to a health-conscious, flavor-filled menu.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon extra-virgin olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 cup fresh peas
- 1 cup sweet corn kernels
- 1 cup low-sodium vegetable broth
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon salt
Instructions
Rinse the brown rice under cold water until the water runs clear. Drain well.
In a medium-sized saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice, lower the heat to simmer, and cover with a lid. Let it cook for about 30-35 minutes, until the rice is tender and the water is absorbed. Remove from heat and let it stand for 5 minutes.
While the rice is cooking, heat the extra-virgin olive oil in a large non-stick skillet over medium heat. Add the finely chopped onion and sauté for 3-4 minutes until it's soft and translucent.
Add the minced garlic to the skillet and cook for another minute, stirring frequently to avoid burning.
Add the fresh peas and sweet corn kernels to the skillet. Sauté for about 5 minutes until they are cooked through and slightly tender.
Pour the low-sodium vegetable broth into the skillet with the vegetables, and bring the mixture to a gentle simmer.
Add the cooked brown rice to the skillet and gently mix everything together. Pour in the lemon juice and sprinkle in the fresh parsley, ground black pepper, and salt. Stir until all ingredients are well combined and heated through.
Taste and adjust seasoning if necessary. Serve warm as a wholesome side or a light main dish.
Nutrition Facts
Calories |
707 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 802 mg | 35% | |
| Total Carbohydrate | 122.6 g | 45% | |
| Dietary Fiber | 19.0 g | 68% | |
| Total Sugars | 27.8 g | ||
| Protein | 21.6 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 158 mg | 12% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1465 mg | 31% | |
*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.
