Low Sodium Herbed Rice
Elevate your side dish game with this flavorful Low Sodium Herbed Rice, a heart-healthy recipe that’s brimming with freshness and aroma. Featuring wholesome brown rice as its base, this dish is infused with a vibrant medley of fresh parsley, thyme, and basil, perfectly complemented by the zing of lemon zest and a subtle kick of garlic. Crafted without added salt, this recipe relies on the natural complexity of herbs and spices like black pepper and onion powder to deliver a satisfying and guilt-free taste experience. Easy to prepare with minimal hands-on time, this herbed rice is ideal for pairing with low-sodium main courses or serving as a light yet satisfying standalone dish. Perfect for health-conscious food lovers, it’s a simple yet elegant addition to any meal that’s both nutritious and packed with flavor.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 2 tablespoons fresh parsley, finely chopped
- 1 tablespoon fresh thyme, leaves only
- 1 tablespoon fresh basil, finely chopped
- 1 teaspoon lemon zest
- 0.5 teaspoon black pepper
- 0.5 teaspoon onion powder
Instructions
Rinse the brown rice in a fine mesh strainer under cold running water to remove excess starch and prevent it from getting sticky during cooking.
In a medium-sized saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute, being careful not to burn it.
Add the rinsed brown rice to the saucepan and stir to coat the rice with the oil and garlic.
Pour in the water, and add the onion powder and black pepper. Stir to combine.
Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover with a lid, and let it simmer gently.
Allow the rice to cook for 35-40 minutes or until the water is fully absorbed and the rice is tender. Avoid removing the lid frequently, as the trapped steam is key for even cooking.
While the rice is cooking, prepare the fresh herbs by finely chopping the parsley, thyme leaves, and basil, and zesting the lemon using a fine grater.
Once the rice is cooked, remove it from the heat and let it sit, covered, for an additional 5 minutes. This step helps to fully absorb the flavors and moisture.
Fluff the rice gently with a fork, and stir in the parsley, thyme, basil, and lemon zest until well distributed. Adjust seasoning with more black pepper if desired.
Serve the herbed rice warm as a side dish to your favorite low-sodium main courses.
Nutrition Facts
Calories |
370 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 31 mg | 1% | |
| Total Carbohydrate | 51.2 g | 19% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 1.0 g | ||
| Protein | 6.2 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 100 mg | 8% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 225 mg | 5% | |
*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.
