Heart-Healthy Tamarind Rice
Transform your mealtime with the flavorful and nutritious Heart-Healthy Tamarind Rice, a wholesome twist on the classic South Indian dish. Made with fiber-rich brown rice, tangy tamarind paste, and a vibrant blend of spices like turmeric and cumin, this recipe marries heart-smart ingredients with bold, irresistible flavors. Enhanced by aromatic curry leaves, crunchy unsalted peanuts, and a garnish of fresh cilantro, this dish is as satisfying as it is nutritious. Using low-sodium vegetable broth and olive oil ensures every bite supports your health goals while maintaining its authentic taste. Perfect as a standalone meal or paired with steamed veggies or a crisp side salad, this easy-to-make tamarind rice is your new go-to for delicious, heart-conscious eating.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 tablespoons tamarind paste
- 0.5 cup low-sodium vegetable broth
- 1 tablespoon extra virgin olive oil
- 1 teaspoon mustard seeds
- 10 leaves curry leaves
- 0.25 teaspoon turmeric powder
- 0.5 teaspoon ground cumin
- 2 tablespoons chopped unsalted peanuts
- 2 tablespoons chopped cilantro
- 1 green chili (optional, finely chopped)
- 0.25 teaspoon salt (optional, heart-healthy alternatives preferred)
Instructions
Rinse the brown rice thoroughly and combine it with 2 cups of water in a medium saucepan. Bring to a boil, reduce the heat to low, cover, and let it simmer for about 30 minutes or until the rice is fully cooked and tender. Set aside to cool slightly.
In a small bowl, mix the tamarind paste and low-sodium vegetable broth until smooth. Set this mixture aside.
Heat the extra virgin olive oil in a large skillet over medium heat. Once the oil is warm, add the mustard seeds and let them crackle for about 30 seconds.
Add the curry leaves, turmeric powder, ground cumin, and green chili (if using) to the skillet. Stir well and cook for 1-2 minutes until aromatic.
Pour in the tamarind-broth mixture and stir to combine. Let the mixture cook for about 3-4 minutes, allowing the flavors to meld together.
Add the cooked brown rice to the skillet and mix thoroughly to ensure the rice is evenly coated with the tamarind mixture.
Gently toss in the chopped unsalted peanuts and mix. Taste and adjust salt, if needed, keeping heart-healthy guidelines in mind.
Turn off the heat and sprinkle the dish with chopped cilantro for freshness.
Serve warm as a standalone dish or alongside steamed vegetables or a side salad. Enjoy this nutritious and flavorful heart-healthy dish!
Nutrition Facts
Calories |
550 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.4 g | 33% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 662 mg | 29% | |
| Total Carbohydrate | 72.6 g | 26% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 21.1 g | ||
| Protein | 11.1 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 135 mg | 10% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 709 mg | 15% | |
*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.
