Heart-Healthy Tomato Rice
Get ready to savor the comforting flavors of Heart-Healthy Tomato Rice, a nourishing one-pan dish that balances bold spices with wholesome ingredients. Made with fiber-rich brown rice, juicy diced tomatoes, and aromatic paprika, cumin, and turmeric, this recipe delivers both vibrant taste and nutritional benefits. A medley of sautéed onions, garlic, and sweet peas is gently folded into a tomato-based mixture, while low-sodium vegetable broth keeps the dish light and heart-conscious. Perfect for a busy weeknight, this quick yet satisfying meal, ready in under an hour, is ideal for those seeking flavorful, healthy eating. Serve it warm, topped with fresh parsley, for a burst of color and freshness!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic, minced
- 2 large tomatoes, finely diced
- 2 tablespoons no-salt-added tomato paste
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 0.5 teaspoon ground turmeric
- 0.25 teaspoon black pepper
- 0.5 cup frozen peas
- 2 tablespoons fresh parsley, chopped (optional for garnish)
Instructions
Rinse the brown rice under cold water to remove excess starch and set aside.
In a medium saucepan, bring the low-sodium vegetable broth to a boil. Add the rinsed brown rice, reduce the heat to low, cover, and simmer for 35 minutes or until the rice is tender and all the liquid is absorbed. Remove from heat and let it rest, covered, for 5 minutes. Fluff with a fork.
In a large skillet, heat the olive oil over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the diced tomatoes and cook for 4-5 minutes, allowing them to break down slightly.
Stir in the no-salt-added tomato paste, paprika, cumin, turmeric, and black pepper, mixing well to combine the flavors.
Add the cooked brown rice to the skillet and mix gently to coat the rice evenly with the tomato mixture.
Stir in the frozen peas and cook for 2-3 more minutes until the peas are heated through.
Remove from heat and garnish with freshly chopped parsley if desired.
Serve warm and enjoy your heart-healthy tomato rice!
Nutrition Facts
Calories |
605 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 334 mg | 15% | |
| Total Carbohydrate | 98.9 g | 36% | |
| Dietary Fiber | 16.5 g | 59% | |
| Total Sugars | 24.7 g | ||
| Protein | 16.6 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 190 mg | 15% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 2053 mg | 44% | |
*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.
