Heart-Healthy Savory Mushroom Rice
Elevate your mealtime with this delightful Heart-Healthy Savory Mushroom Rice recipe, a nourishing dish packed with earthy flavors and essential nutrients. Featuring fiber-rich brown rice simmered in low-sodium vegetable broth, it’s perfectly complemented by sautéed baby bella mushrooms, aromatic garlic, and fresh herbs like thyme and parsley. A touch of lemon juice adds brightness, while olive oil ensures heart-healthy fats. Quick to prepare in just 45 minutes, this wholesome side or standalone dish is perfect for those seeking a flavorful yet guilt-free option. Ideal for weeknight dinners or meal prepping, this recipe is a delicious way to embrace nutritious eating without compromising on taste.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups low-sodium vegetable broth
- 1 tablespoon extra virgin olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 8 ounces baby bella mushrooms, sliced
- 1 teaspoon fresh thyme leaves
- 2 tablespoons fresh parsley, chopped
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Rinse the brown rice under cold water until the water runs clear. This removes excess starch and prevents the rice from becoming gummy.
In a medium saucepan, bring 2 cups of low-sodium vegetable broth to a boil. Add the rinsed brown rice and reduce the heat to low. Cover and simmer for about 30 minutes, or until the rice is tender and the liquid is absorbed.
In a large skillet, heat 1 tablespoon of extra virgin olive oil over medium heat.
Add the finely chopped onion to the skillet and sauté for 3-4 minutes, or until they are translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the sliced baby bella mushrooms to the skillet and cook for about 5 minutes, or until they are golden brown and tender. Stir occasionally.
Mix in the fresh thyme leaves, and continue to cook for another minute to release the herbal aroma.
Once the rice is cooked, add it to the mushroom mixture in the skillet. Stir well to combine all the flavors.
Season the rice with 0.25 teaspoon of black pepper, ensuring it is evenly distributed.
Remove the skillet from the heat and stir in the chopped fresh parsley and 1 tablespoon of lemon juice for a burst of freshness.
Serve the savory mushroom rice warm, with a sprinkle of extra parsley if desired.
Nutrition Facts
Calories |
483 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 314 mg | 14% | |
| Total Carbohydrate | 73.7 g | 27% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 12.5 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 105 mg | 8% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 1486 mg | 32% | |
*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.
