Heart-Healthy Turmeric Rice
Brighten your plate and boost your health with this Heart-Healthy Turmeric Rice recipe! Made with wholesome brown rice, anti-inflammatory turmeric, and aromatic garlic, this vibrant dish is further enhanced by a dash of ground cumin and the rich flavor of low-sodium vegetable broth. Nutritious and satisfying, it’s steamed to perfection and finished with fresh parsley, a splash of lemon juice, and a sprinkle of freshly ground black pepper for a zesty, herbaceous finish. Ready in under an hour, this recipe is perfect as a nutrient-packed side dish or a light, flavorful main course. Simple to prepare, it’s the perfect choice for those seeking a tasty, heart-conscious addition to their meal rotation.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 1 tablespoon Extra virgin olive oil
- 2 cloves Garlic, minced
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Ground cumin
- 1 cup Low-sodium vegetable broth
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Lemon juice
- 0.25 teaspoon Freshly ground black pepper
- pinch Salt (optional, to taste)
Instructions
Rinse the brown rice thoroughly under cold water until the water runs clear to remove excess starch.
In a medium saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to burn it.
Stir in the turmeric powder and ground cumin, cooking for another 30 seconds to toast the spices and enhance their flavor.
Add the rinsed brown rice to the pot, stirring well to coat the grains with the spice mixture.
Pour in the water and the low-sodium vegetable broth. Bring the mixture to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let it simmer for 35-40 minutes, or until the rice is tender and the liquid is absorbed.
Remove the saucepan from the heat and let it sit, covered, for 5 minutes to allow the rice to steam and fully absorb the flavors.
Fluff the rice gently with a fork. Stir in the chopped parsley, lemon juice, and freshly ground black pepper. Adjust salt to taste, if desired.
Serve warm as a nutritious side dish or a light main course. Garnish with additional parsley, if preferred.
Nutrition Facts
Calories |
387 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.3 g | 21% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2375 mg | 103% | |
| Total Carbohydrate | 55.4 g | 20% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 2.5 g | ||
| Protein | 6.5 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 107 mg | 8% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 499 mg | 11% | |
*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.
