Heart-Healthy Rice with Tomato Sauce
Elevate your mealtime with this Heart-Healthy Rice with Tomato Sauce, a nourishing and flavorful dish that’s as wholesome as it is satisfying. Featuring fiber-rich brown rice paired with a robust, homemade tomato sauce infused with garlic, onion, and aromatic herbs like basil and oregano, this recipe is designed with both taste and health in mind. Packed with nutrient-dense spinach and the natural sweetness of red bell peppers, the sauce complements the hearty rice perfectly. Finished with a fresh parsley garnish, this Mediterranean-inspired meal is quick to make, requiring minimal prep and ideal for busy weeknights or as a wholesome side. With just 15 minutes of prep time and boasting vibrant, wholesome ingredients, this dish is perfect for anyone pursuing heart-healthy eating without sacrificing flavor.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 tablespoons extra virgin olive oil
- 1 medium onion
- 2 cloves garlic
- 14.5 ounces canned crushed tomatoes
- 1 medium red bell pepper
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 2 cups spinach
- 0.25 cup fresh parsley
Instructions
Rinse the brown rice under cold water until the water runs clear to remove any excess starch.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice, reduce the heat to low, cover, and simmer for about 30-35 minutes or until the rice is tender and the water has been absorbed.
While the rice is cooking, prepare the tomato sauce. Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium heat.
Dice the onion and mince the garlic. Add them to the skillet, cooking for about 5 minutes or until the onion becomes translucent.
Dice the red bell pepper and add it to the skillet. Cook for another 3-5 minutes until the pepper is softened.
Pour in the canned crushed tomatoes, stirring to combine with the vegetables.
Stir in the dried oregano, dried basil, black pepper, and salt. Allow the sauce to simmer gently on low heat for about 10 minutes to let the flavors meld together.
Add the spinach to the tomato sauce, stirring until wilted, which should take about 2 minutes.
Once the rice has finished cooking, fluff it with a fork and portion it onto plates.
Top the rice with the tomato sauce mixture.
Garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
702 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.0 g | 41% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1203 mg | 52% | |
| Total Carbohydrate | 97.5 g | 35% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 29.7 g | ||
| Protein | 16.1 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 282 mg | 22% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 2423 mg | 52% | |
*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.
