Low Sodium Flavorful Rice Quinoa Mix
Looking for the perfect blend of nutrition and taste in a low sodium dish? This **Low Sodium Flavorful Rice Quinoa Mix** is a wholesome medley of hearty brown rice, protein-packed quinoa, and vibrant vegetables like red bell pepper and grated carrot. Enhanced with aromatic spices like cumin and turmeric, and finished with zesty lemon juice and fresh parsley, this recipe brings bold, satisfying flavors without the need for added salt. Quick to prepare in under an hour, it’s a versatile side dish or a robust base for your favorite proteins. Packed with texture, nutrients, and a hint of natural brightness, it’s the ideal choice for healthy eating that's anything but bland. Perfect for meal prep, weeknight dinners, or a flavorful addition to your table!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 cup Quinoa
- 4 cups Water
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 1 medium Onion, finely chopped
- 1 medium Red bell pepper, diced
- 1 medium Carrot, grated
- 1 teaspoon Ground cumin
- 0.5 teaspoon Ground turmeric
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the brown rice and quinoa under cold water until the water runs clear to remove excess starches and bitterness.
In a medium pot, combine the rinsed rice, quinoa, and 4 cups of water. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and let simmer for 20-25 minutes or until both the rice and quinoa are tender and the water is absorbed.
While the rice and quinoa cook, heat 2 tablespoons of olive oil in a large skillet over medium heat.
Add the minced garlic and chopped onion to the skillet. Sauté for about 3-4 minutes until the onion becomes translucent.
Stir in the diced red bell pepper and grated carrot. Cook for an additional 5 minutes, stirring occasionally, until the vegetables are softened.
Add the ground cumin, ground turmeric, and black pepper to the vegetable mixture. Stir to evenly coat the vegetables with the spices.
Once the rice and quinoa are cooked, fluff with a fork and then add them to the skillet with the vegetables.
Gently stir to combine all the ingredients. Allow them to cook together for an additional 5 minutes to blend the flavors.
Remove the skillet from heat. Stir in the fresh chopped parsley and lemon juice for a burst of freshness.
Serve warm as a nutritious side or a satisfying base for a protein of your choice.
Nutrition Facts
Calories |
1185 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.0 g | 55% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1296 mg | 56% | |
| Total Carbohydrate | 167.0 g | 61% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 14.4 g | ||
| Protein | 33.3 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 216 mg | 17% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 1060 mg | 23% | |
*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.
