Heart-Healthy Savory Rice
Elevate your meal plan with Heart-Healthy Savory Rice, a nutrient-packed dish loaded with vibrant vegetables, aromatic spices, and wholesome brown rice. Perfect for those seeking a balanced and flavorful dish, this recipe combines low-sodium vegetable broth, turmeric, and fresh parsley to create a comforting yet light meal. The sautéed onion, garlic, red bell pepper, and carrot lend a medley of natural sweetness and crunch, while frozen peas add a pop of color and essential nutrients. Finished with a splash of zesty lemon juice, this dish makes an excellent heart-healthy side or a satisfying vegetarian main course. Ready in just under an hour, it’s ideal for busy weeknights or meal prep. Rich in fiber, low in sodium, and bursting with flavor, this savory rice dish is tailored for health-conscious food lovers.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon extra-virgin olive oil
- 1 medium onion
- 2 cloves garlic
- 1 large red bell pepper
- 1 medium carrot
- 1 cup low-sodium vegetable broth
- 0.5 cup frozen green peas
- 0.25 cup fresh parsley
- 0.5 teaspoon turmeric
- 0.25 teaspoon ground black pepper
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
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, reduce the heat to low, cover, and simmer for about 35-40 minutes, or until the rice is tender and the water is absorbed.
While the rice cooks, prepare the vegetables: dice the onion, mince the garlic, chop the red bell pepper, and finely dice the carrot.
In a large skillet, heat the extra-virgin olive oil over medium heat. Add the onion and garlic, and sauté for 2-3 minutes until the onion becomes translucent.
Stir in the chopped bell pepper and carrot. Cook for another 5 minutes until the vegetables start to soften.
Pour in the low-sodium vegetable broth and bring to a simmer. Add the cooked rice to the skillet and stir to combine.
Mix in the frozen green peas, allowing them to cook with the rice mixture for about 2-3 minutes until heated through.
Sprinkle in the turmeric, ground black pepper, and salt. Stir everything together to evenly distribute the spices.
Add the fresh parsley and stir in the lemon juice for a burst of freshness.
Allow the savory rice to cook for another minute or two, making sure everything is well combined.
Serve warm as a hearty side dish or as a light main course.
Nutrition Facts
Calories |
574 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1404 mg | 61% | |
| Total Carbohydrate | 93.9 g | 34% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 21.2 g | ||
| Protein | 14.4 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 176 mg | 14% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1386 mg | 29% | |
*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.
