Heart-Healthy Rice with Seaweed
Discover a nourishing and flavorful dish with our Heart-Healthy Rice with Seaweed recipe! This wholesome meal combines nutty brown rice with the umami-rich presence of wakame seaweed, creating a perfect balance of taste and nutrition. Infused with aromatic garlic, fresh ginger, and a touch of extra-virgin olive oil, this recipe is layered with vibrant flavors that make eating healthy truly enjoyable. Topped with scallions, sesame seeds, and a splash of fresh lemon juice, this dish is both heart-friendly and enticingly delicious. Ready in just 45 minutes, it’s a perfect choice for anyone looking to enjoy a low-sodium, nutrient-packed meal that is rich in fiber, essential minerals, and antioxidants. Whether served as a light lunch or a fulfilling side, this rice and seaweed combination will elevate your dining experience for both taste and wellness.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon dried wakame seaweed
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon fresh ginger
- 1 clove garlic
- 2 stalks scallions
- 1 tablespoon sesame seeds
- 1 teaspoon fresh lemon juice
Instructions
Rinse the brown rice under cold water until the water runs clear to remove excess starch.
In a medium saucepan, combine the rinsed rice and 2 cups of water. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover the pan, and let the rice simmer for 30 minutes or until all water is absorbed and the rice is tender.
While the rice cooks, place the dried wakame seaweed in a bowl of warm water. Let it soak for about 5 minutes or until it rehydrates and becomes tender.
Drain the seaweed and chop it into small pieces.
In a small sauté pan, heat the extra-virgin olive oil over medium heat.
Add the garlic clove, minced, and the grated fresh ginger to the pan. Sauté for 1-2 minutes until fragrant.
Add the chopped seaweed to the pan and stir-fry for another 2 minutes.
Once the rice is cooked, transfer it to a large serving bowl.
Add the seaweed mixture to the rice and stir to evenly combine.
Pour the low-sodium soy sauce and fresh lemon juice over the rice mixture and toss to coat.
Finely slice the scallions and sprinkle them over the rice.
Finish the dish by sprinkling sesame seeds on top for added flavor and a slight crunch.
Serve warm and enjoy your heart-healthy meal.
Nutrition Facts
Calories |
426 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.5 g | 26% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 670 mg | 29% | |
| Total Carbohydrate | 53.1 g | 19% | |
| Dietary Fiber | 5.9 g | 21% | |
| Total Sugars | 1.9 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 105 mg | 8% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 303 mg | 6% | |
*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.
