Heart-Healthy Spicy Rice
Elevate your weeknight dinner with this Heart-Healthy Spicy Rice, a vibrant dish packed with bold flavors and wholesome ingredients. This recipe combines nutrient-rich brown rice with a medley of colorful vegetables like bell peppers, carrots, and peas, all simmered in fragrant low-sodium vegetable broth. A blend of warming spices, including cumin, smoked paprika, turmeric, and a hint of cayenne pepper, gives it a satisfying kick, while fresh parsley and a splash of lemon juice brighten each bite. Perfect for meal prep or a quick family dinner, this low-sodium, fiber-filled dish is a delicious way to support your heart health without sacrificing flavor. Prep it in just 10 minutes and serve warm for a hearty, wholesome treat.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Low-sodium vegetable broth
- 1 tablespoon Extra virgin olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 medium Bell pepper, finely diced
- 1 medium Carrot, finely diced
- 1 cup Canned no-salt-added diced tomatoes
- 1 teaspoon Cumin
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Ground turmeric
- 0.25 teaspoon Cayenne pepper
- 0.5 cup Frozen peas
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh lemon juice
Instructions
Rinse the brown rice well under cold water to remove excess starch.
In a medium saucepan, bring the low-sodium vegetable broth to a boil. Add the rinsed rice, reduce the heat to low, cover, and let it simmer for about 30 minutes or until the rice is tender and the liquid is absorbed. Remove from heat and let it rest covered for 5 minutes.
While the rice cooks, heat the olive oil in a large nonstick skillet over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic, diced bell pepper, and diced carrot. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are tender.
Add the diced tomatoes, cumin, smoked paprika, turmeric, and cayenne pepper to the skillet. Stir well to combine and let the mixture simmer gently for 5 minutes.
Stir in the cooked brown rice and frozen peas. Cook for another 2-3 minutes until the peas are heated through and the flavors meld together.
Remove from heat and stir in the fresh parsley and lemon juice for a bright, fresh finish.
Taste and adjust the seasoning if needed, keeping mind that it's a low-sodium dish.
Serve warm and enjoy your heart-healthy spicy rice!
Nutrition Facts
Calories |
627 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 386 mg | 17% | |
| Total Carbohydrate | 103.5 g | 38% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 27.2 g | ||
| Protein | 16.2 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 212 mg | 16% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1898 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.
