Heart-Healthy Spiced Pilau Rice
Elevate your dinner table with this wholesome and flavorful Heart-Healthy Spiced Pilau Rice. This recipe combines the nutty richness of brown rice with aromatic spices like turmeric, cumin, coriander, and a hint of cinnamon, creating a fragrant and nourishing dish that's perfect for any occasion. Packed with colorful veggies like peas and carrots, and simmered to perfection in unsalted vegetable broth, this pilau is a nutrient-rich side dish that complements a variety of main courses. With olive oil and low-sodium soy sauce (optional), it’s a heart-smart choice that doesn’t compromise on taste. Ready in under an hour and topped with fresh herbs like parsley or cilantro, this warm and vibrant pilau is an easy, healthy dish to savor.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 tablespoon Olive oil (extra virgin)
- 1 medium Onion, finely chopped
- 2 cloves Garlic, minced
- 1 teaspoon Fresh ginger, grated
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 Cinnamon stick
- 2 cups Unsalted vegetable broth
- 1 Bay leaf
- 0.5 cup Frozen peas
- 1 medium Carrot, finely diced
- 1 teaspoon Low-sodium soy sauce (optional for flavor)
- 2 tablespoons Fresh parsley or cilantro, chopped (optional garnish)
Instructions
Rinse the brown rice thoroughly under cold water to remove excess starch.
In a medium saucepan, heat the olive oil over medium heat.
Add the chopped onion and sauté for about 3-4 minutes until softened and slightly golden.
Stir in the minced garlic and grated ginger, cooking for another 1 minute until fragrant.
Add the ground turmeric, cumin, and coriander, stirring for 30 seconds to toast the spices and release their aroma.
Add the cinnamon stick to the saucepan and mix briefly.
Pour in the rinsed brown rice, stirring to coat it evenly with the aromatic spice mixture.
Pour in the vegetable broth, followed by the bay leaf, and stir gently to combine everything.
Bring the mixture to a boil over high heat, then reduce the heat to low and cover the saucepan with a tight-fitting lid.
Simmer for about 30-35 minutes, or until the rice is tender and has absorbed most of the liquid.
Five minutes before the rice finishes cooking, stir in the frozen peas and diced carrot. Replace the lid and allow the vegetables to steam with the rice.
Once the rice is fully cooked, remove the saucepan from heat and let it rest, covered, for 5 minutes.
If desired, stir in the low-sodium soy sauce for an extra layer of flavor.
Fluff the rice with a fork, remove the bay leaf and cinnamon stick, and serve warm.
Garnish with freshly chopped parsley or cilantro, if desired.
Nutrition Facts
Calories |
533 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 248 mg | 11% | |
| Total Carbohydrate | 85.3 g | 31% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 14.6 g | ||
| Protein | 12.9 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 182 mg | 14% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 870 mg | 19% | |
*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.
