Heart-Healthy Saffron Rice
Elevate your meal with this flavorful and nutritious Heart-Healthy Saffron Rice recipe, a wholesome twist on a classic comfort food. Made with fiber-rich brown rice, a touch of fragrant saffron, and a vibrant mix of sautéed onion and diced carrot, this dish is both nutritious and delicious. Infused with low-sodium vegetable broth and seasoned lightly with garlic, bay leaf, and parsley, this saffron rice is perfect for those seeking a heart-healthy side dish or plant-based centerpiece. Ready in under an hour, it’s easy to prepare yet elegant enough to impress at any gathering. Ideal for health-conscious diners, this recipe brings rich flavor and a golden hue to your table while keeping it light and balanced.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 cup low-sodium vegetable broth
- 1 tablespoon olive oil
- 2 pieces garlic cloves, minced
- 1 pinch saffron threads
- 0.5 medium onion, finely chopped
- 1 medium carrot, diced
- 1 piece bay leaf
- 2 tablespoons fresh parsley, chopped
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the brown rice under cold water to remove excess starch and set aside.
In a small bowl, soak the saffron threads in 2 tablespoons of warm water and let them steep for 10 minutes.
In a large saucepan or medium pot, heat olive oil over medium heat.
Add the chopped onion and diced carrot to the pot, and sauté for about 5 minutes until the onion is translucent.
Add the minced garlic and sauté for an additional 1 minute until fragrant.
Stir in the rinsed brown rice and cook for about 2 minutes, stirring gently, until the rice is lightly toasted.
Add the soaked saffron along with its water, the bay leaf, salt, and black pepper, and stir to combine.
Pour in the water and the low-sodium vegetable broth, and bring the mixture to a boil.
Once it boils, reduce the heat to low, cover the pot, and let it simmer for 40 minutes or until the rice is cooked and the liquid is absorbed.
Remove the pot from the heat and let it sit, covered, for another 5 minutes.
Discard the bay leaf, fluff the rice with a fork, and stir in the chopped fresh parsley.
Serve the cooking rice as a healthy side dish or a main course, and enjoy!
Nutrition Facts
Calories |
421 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.1 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 797 mg | 35% | |
| Total Carbohydrate | 62.3 g | 23% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 6.6 g | ||
| Protein | 7.0 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 121 mg | 9% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 635 mg | 14% | |
*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.
