Low Fat Savory Pumpkin Rice
Savor the comforting flavors of fall with this Low Fat Savory Pumpkin Rice, a wholesome and flavorful dish that’s perfect for cozy dinners or meal prep. Combining fluffy basmati rice with creamy pumpkin puree, aromatic spices like cumin and coriander, and a touch of fresh parsley, this recipe strikes the perfect balance between hearty and healthy. Cooked in low-sodium vegetable broth for an added depth of flavor, this dish is not only low in fat but also packed with nutrients. Ready in under 35 minutes, it’s an ideal choice for busy weeknights or a festive side dish during the holiday season. Serve it warm on its own or alongside your favorite proteins for a satisfying, autumn-inspired meal.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 1 cup Pumpkin puree
- 2 cups Low-sodium vegetable broth
- 1 medium, diced Onion
- 2 cloves, minced Garlic
- 1 teaspoon Olive oil
- 1 teaspoon Cumin powder
- 0.5 teaspoon Ground coriander
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons, chopped Fresh parsley
Instructions
Rinse the basmati rice under cold running water until the water runs clear, then set aside to drain.
In a medium saucepan, heat the olive oil over medium heat. Add the diced onion and cook, stirring occasionally, until soft and translucent, about 5 minutes.
Add the minced garlic to the pan and sauté for an additional 1 minute until fragrant.
Stir in the cumin powder and ground coriander, cooking for another minute to toast the spices.
Add the rinsed rice to the pot, stirring to coat it in the oil and spice mixture for about 2 minutes.
Pour in the pumpkin puree and low-sodium vegetable broth, stir well, and bring the mixture to a boil.
Reduce the heat to low, cover the saucepan, and simmer for 15 minutes, or until the rice is tender and the liquid is absorbed.
Remove the saucepan from heat and let it sit, covered, for 5 minutes to allow the rice to finish steaming.
Fluff the rice with a fork, then stir in salt, black pepper, and fresh parsley.
Serve warm, garnished with additional parsley if desired, and enjoy your low fat savory pumpkin rice.
Nutrition Facts
Calories |
625 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.7 g | 29% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 1508 mg | 66% | |
| Total Carbohydrate | 95.0 g | 35% | |
| Dietary Fiber | 10.9 g | 39% | |
| Total Sugars | 17.3 g | ||
| Protein | 12.9 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 187 mg | 14% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 1354 mg | 29% | |
*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.
