Low Sodium Herbed Brown Rice
Transform plain brown rice into a fragrant, flavorful, and heart-healthy side dish with this Low Sodium Herbed Brown Rice recipe. Packed with nutrient-rich brown rice and vibrant fresh herbs like parsley, thyme, and rosemary, this dish is elevated with a touch of zesty lemon and aromatic garlic. The use of olive oil and black pepper adds a subtle richness while keeping it low in sodium, making it perfect for health-conscious eaters. Quick to prepare in under an hour, this versatile recipe works beautifully as a wholesome side dish or a base for your favorite protein or veggie-packed main course. Perfect for meal prep or family dinners, it’s a deliciously simple way to bring fresh, herbaceous flavors to your table.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon olive oil
- 2 cloves garlic
- 2 tablespoons fresh parsley
- 1 teaspoon fresh thyme leaves
- 1 teaspoon fresh rosemary
- 1 teaspoon lemon zest
- 0.5 teaspoon black pepper
Instructions
Rinse the brown rice under cool running water using a fine mesh strainer to remove excess starch. Set aside.
In a medium-sized pot, bring 2 cups of water to a boil.
Once the water is boiling, add in the rinsed brown rice and reduce the heat to low. Cover the pot with a tight-fitting lid and let it simmer for approximately 40 minutes, or until the rice is tender and the water is absorbed.
While the rice is cooking, finely mince the garlic and chop the fresh parsley, thyme leaves, and rosemary.
Once the rice is cooked, remove the pot from heat but keep it covered for 5 minutes to let it steam.
Fluff the rice with a fork and drizzle in 1 tablespoon of olive oil.
Add the minced garlic, fresh parsley, thyme, rosemary, lemon zest, and black pepper to the rice. Stir gently to evenly distribute the herbs and flavors.
Taste and adjust the seasoning, if desired, keeping it low-sodium-friendly.
Serve warm as a nutritious side dish or as a base for your favorite main course.
Nutrition Facts
Calories |
357 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 30 mg | 1% | |
| Total Carbohydrate | 48.1 g | 17% | |
| Dietary Fiber | 4.6 g | 16% | |
| Total Sugars | 0.9 g | ||
| Protein | 5.6 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 72 mg | 6% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 173 mg | 4% | |
*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.
