Heart-Healthy Yellow Rice with Vegetables
Brighten up your dinner table with this Heart-Healthy Yellow Rice with Vegetables, a vibrant and nutrient-packed recipe that's as delicious as it is wholesome! Featuring fiber-rich brown rice simmered in low-sodium vegetable broth and seasoned with anti-inflammatory turmeric, this dish is a flavorful twist on traditional yellow rice. Loaded with colorful veggies like carrots, red bell peppers, zucchini, and peas, it’s a feast for the eyes and body. Cooked in fragrant olive oil and enhanced with garlic, paprika, and a splash of zesty lemon juice, this one-pan dish is a quick, 40-minute meal perfect for busy weeknights. Packed with heart-healthy ingredients and naturally low in sodium, this recipe is ideal for a nutritious, guilt-free dinner that doesn’t skimp on taste. Serve as a satisfying vegan main course or a wholesome side dish and watch it disappear!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Low-sodium vegetable broth
- 1 teaspoon Turmeric powder
- 1 tablespoon Olive oil (extra virgin)
- 1 medium Yellow onion, diced
- 3 cloves Garlic cloves, minced
- 1 medium Carrot, diced
- 1 medium Red bell pepper, diced
- 0.5 cup Frozen peas
- 1 medium Zucchini, diced
- 0.5 teaspoon Paprika
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the brown rice under cold water to remove excess starch.
In a medium saucepan, bring the low-sodium vegetable broth to a boil. Stir in the brown rice and turmeric powder. Reduce the heat to low, cover, and simmer for about 25-30 minutes, or until the rice is tender and the liquid is absorbed.
In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook for 2-3 minutes until softened.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced carrot, red bell pepper, zucchini, and paprika. Cook for 6-8 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.
Stir in the frozen peas and cook for another 2 minutes.
Fluff the cooked rice with a fork and add it to the skillet with the vegetables. Mix well to combine.
Season with black pepper and adjust seasoning as necessary to taste. Be mindful not to add extra salt for a heart-healthy dish.
Drizzle the lemon juice over the rice and vegetables. Stir gently to distribute the flavors.
Remove from heat and garnish the dish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
604 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 358 mg | 16% | |
| Total Carbohydrate | 99.5 g | 36% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 23.8 g | ||
| Protein | 16.2 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 189 mg | 15% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 1997 mg | 42% | |
*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.
