Heart-Healthy Savory Rice Loaves
Discover a nourishing twist on comfort food with our Heart-Healthy Savory Rice Loaves recipe, a flavorful option perfect for those seeking wholesome, plant-forward meals. Made with fiber-rich brown rice, vibrant mixed vegetables like spinach, carrots, and celery, and seasoned with aromatic herbs like thyme and oregano, this dish brings together hearty taste and heart-smart ingredients for a balanced meal. Low-sodium soy sauce and whole wheat breadcrumbs work seamlessly to enhance the nutrient profile while maintaining satisfying texture. Baked to perfection, these savory loaves make an excellent vegetarian main or a nutrient-packed side dish, ideal alongside fresh salads or roasted vegetables. Ready in just an hour, these easy-to-make loaves prove that healthy eating can be flavorful, simple, and family-approved!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 tablespoons olive oil
- 1 medium, diced onion
- 2 cloves, minced garlic
- 1 medium, grated carrot
- 1 stalk, diced celery
- 1 cup, chopped spinach
- 2 tablespoons low-sodium soy sauce
- 1 large egg
- 0.5 cup whole wheat bread crumbs
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon dried thyme
- 0.5 teaspoon dried oregano
- 2 tablespoons chopped parsley
Instructions
Rinse the brown rice under cold water for a minute. In a medium saucepan, combine the rice and water, then bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 20 minutes or until the rice is tender and the water is absorbed. Set aside to cool slightly.
Preheat the oven to 375°F (190°C) and lightly grease a loaf pan with a little olive oil or line it with parchment paper.
In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook for 5 minutes until translucent. Stir in the minced garlic and cook for another minute.
Add the grated carrot and diced celery to the skillet, cooking for another 3 to 4 minutes until the vegetables are softened. Stir in the chopped spinach, allowing it to wilt, then remove from heat.
In a large mixing bowl, combine the cooked rice, sautéed vegetables, low-sodium soy sauce, beaten egg, whole wheat bread crumbs, ground black pepper, dried thyme, dried oregano, and chopped parsley. Stir well to ensure all ingredients are evenly distributed.
Spoon the mixture into the prepared loaf pan, pressing it down gently with the back of a spoon to ensure it holds together.
Bake in the preheated oven for 30 minutes, or until the loaf is firm and lightly browned around the edges.
Let the savory rice loaf cool in the pan for at least 10 minutes before removing and slicing.
Serve warm, either as a main dish or as a side, accompanied by a fresh salad or roasted vegetables for a complete heart-healthy meal.
Nutrition Facts
Calories |
1105 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 220 mg | 73% | |
| Sodium | 2018 mg | 88% | |
| Total Carbohydrate | 153.2 g | 56% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 18.5 g | ||
| Protein | 35.9 g | 72% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 263 mg | 20% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1016 mg | 22% | |
*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.
