Low Sodium Flavorful Vegetable Rice
Transform your weeknight dinner with this **Low Sodium Flavorful Vegetable Rice**—a vibrant and wholesome dish that's as nutritious as it is delicious! This recipe combines hearty brown rice with a medley of colorful, fresh vegetables like carrots, red bell peppers, zucchini, and peas, all cooked in aromatic low-sodium vegetable broth. Enhanced with warm spices like cumin and turmeric, and finished with a bright touch of parsley and lemon juice, each bite is bursting with natural flavors without the need for added salt. Perfect as a vegetarian main course or a comforting side dish, this easy one-pot meal is both heart-healthy and satisfying. With just 15 minutes of prep and simple ingredients, this dish is a fantastic option for busy families or meal preppers looking for a low-sodium, vegetable-packed staple.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 medium onion, finely chopped
- 1 medium carrot, diced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 0.5 cup frozen peas
- 1 cup low sodium vegetable broth
- 1 teaspoon cumin powder
- 0.5 teaspoon turmeric powder
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
- 0.5 teaspoon black pepper, freshly ground
Instructions
Rinse the brown rice under cold water until the water runs clear. Drain and set aside.
In a large saucepan over medium heat, add the olive oil. Once the oil is hot, add the minced garlic and chopped onion. Sauté until the onion becomes translucent, about 3-4 minutes.
Add the diced carrot, red bell pepper, and zucchini to the saucepan. Stir and cook for another 5 minutes until the vegetables begin to soften.
Stir in the cumin powder and turmeric powder, and cook for another minute to release their flavors.
Add the rinsed brown rice to the saucepan, stirring to coat the rice with the vegetable mixture.
Pour in the water and low sodium vegetable broth. Bring the mixture to a boil.
Once boiling, reduce the heat to low, cover with a lid, and simmer for 30-35 minutes or until the rice is tender and the liquid is absorbed.
Five minutes before the rice is done, stir in the frozen peas and black pepper.
Remove the saucepan from heat and let it sit, covered, for 5 minutes to allow the flavors to meld.
Fluff the rice with a fork and add the chopped parsley and lemon juice. Stir to combine.
Serve hot, garnished with extra parsley if desired.
Nutrition Facts
Calories |
593 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.0 g | 23% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 234 mg | 10% | |
| Total Carbohydrate | 95.2 g | 35% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 22.7 g | ||
| Protein | 17.1 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 221 mg | 17% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 1765 mg | 38% | |
*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.
