Heart-Healthy Savory Pumpkin Rice
Elevate your mealtime routine with this Heart-Healthy Savory Pumpkin Rice, a wholesome dish brimming with cozy autumn flavors and packed with nutritious ingredients. Infused with warm spices like cumin, coriander, turmeric, and cinnamon, this recipe features a creamy pumpkin puree perfectly blended with nutty brown rice and vibrant baby spinach. Topped with fresh cilantro and crunchy toasted pumpkin seeds, every bite is as satisfying as it is nourishing. Ideal as a nutrient-rich side dish or a light vegetarian main course, this dish is easy to prepare in under an hour, making it perfect for busy weeknights or seasonal gatherings. Rich in fiber, antioxidants, and heart-healthy fats from olive oil, this modern take on classic comfort food is sure to delight your taste buds while supporting overall wellness.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 cup pumpkin puree
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 0.25 teaspoon cinnamon
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups baby spinach, chopped
- 0.25 cup fresh cilantro, chopped
- 2 tablespoons toasted pumpkin seeds
Instructions
Rinse the brown rice under cold water until the water runs clear. Drain well.
In a medium saucepan, bring 2 cups of water to a boil. Add the rice, cover, and reduce the heat to low. Cook for about 30-35 minutes, or until the rice is tender and the water is absorbed.
While the rice is cooking, heat the olive oil in a large skillet over medium heat.
Add the chopped onion and sauté until transparent, about 3-4 minutes.
Stir in the minced garlic, ground cumin, coriander, turmeric, and cinnamon. Cook for an additional minute until the spices are fragrant.
Add the pumpkin puree to the skillet, stirring to combine with the spices and onions.
Season with salt and black pepper. Reduce the heat to low and let it simmer gently for 5 minutes, stirring occasionally.
Once the rice is cooked, fluff it with a fork and add it to the skillet, stirring to incorporate the savory pumpkin mixture evenly.
Stir in the chopped spinach and cook for 2-3 minutes until the spinach is slightly wilted.
Remove from heat and sprinkle with fresh cilantro and pumpkin seeds.
Serve warm as a side dish or a light main course, enjoying the blend of comforting and nutritious flavors.
Nutrition Facts
Calories |
752 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.8 g | 48% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 1361 mg | 59% | |
| Total Carbohydrate | 93.5 g | 34% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 14.9 g | ||
| Protein | 22.2 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 355 mg | 27% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 1885 mg | 40% | |
*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.
