Heart-Healthy Savory Rice with Tomato and Vegetable Stew

Nutriscore Rating: 77/100

Savor the wholesome goodness of our Heart-Healthy Savory Rice with Tomato and Vegetable Stew, a soul-warming dish packed with vibrant flavors and nutrient-rich ingredients. Featuring tender brown rice as a base, this recipe highlights a medley of antioxidant-packed vegetables like red bell peppers, zucchini, eggplant, and spinach, all simmered in a fragrant tomato and low-sodium vegetable broth infused with cumin and oregano. Quick to prepare in under an hour, this recipe is perfect for anyone seeking a nutritious, plant-based option that’s both hearty and satisfying. Garnished with fresh parsley for an aromatic finish, this meal is ideal for meal prepping or a cozy dinner that prioritizes health without compromising taste!

Recipe Information

• Prep Time: 20 min
• Cook Time: 40 min
• Total Time: 1 hr
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

15 items

• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 medium red bell pepper, chopped
• 1 medium zucchini, diced
• 1 small eggplant, diced
• 14 ounces canned tomatoes, with juice
• 1 cup low-sodium vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 2 cups spinach, fresh
• 0.25 cup fresh parsley, chopped

📝 Instructions

12 steps

1. Rinse the brown rice under cold water until the water runs clear to remove excess starch.

2. In a medium saucepan, bring 2 cups of water to a boil. Add the brown rice, reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is tender and the water is absorbed.

3. While the rice is cooking, heat the olive oil in a large skillet or pot over medium heat.

4. Add the chopped onion and sauté for 3-4 minutes until translucent.

5. Stir in the minced garlic, and cook for an additional 1 minute until fragrant.

6. Add the chopped red bell pepper, zucchini, and eggplant, and sauté for 5-7 minutes until the vegetables begin to soften.

7. Pour in the canned tomatoes with their juice and the low-sodium vegetable broth.

8. Stir in the ground cumin, dried oregano, and black pepper. Bring the mixture to a gentle simmer.

9. Cover and cook the stew for 15 minutes, stirring occasionally, until the vegetables are cooked through.

10. Stir in the fresh spinach and cook for an additional 2-3 minutes until wilted.

11. Remove the stew from heat and stir in the chopped fresh parsley.

12. Serve the stew over the cooked brown rice and enjoy a warm, heart-healthy meal.

Nutrition Facts

1 serving (2288.0g)

Calories		731
% Daily Value*
Total Fat		21.4 g	27%
	Saturated Fat	3.4 g	17%
	Polyunsaturated Fat	2.0 g
Cholesterol		0 mg	0%
Sodium		1669 mg	73%
Total Carbohydrate		112.4 g	41%
	Dietary Fiber	26.9 g	96%
	Total Sugars	31.9 g
Protein		29.2 g	58%
Vitamin D		0.0 mcg	0%
Calcium		658 mg	51%
Iron		15.1 mg	84%
Potassium		4696 mg	100%

*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.

Source of Calories

Fat: 192 cal (25.4%%)

Protein: 116 cal (15.4%%)

Carbs: 449 cal (59.2%%)