Low Sodium Mixed Vegetable Rice
Bursting with vibrant colors and wholesome flavors, this Low Sodium Mixed Vegetable Rice is a nutritious, heart-healthy dish that's perfect for busy weeknights or meal prep. Featuring fragrant basmati rice infused with aromatic turmeric, cumin, and black pepper, this recipe is a celebration of fresh and frozen veggies like zucchini, carrots, bell peppers, and peas. Hydrated with low-sodium vegetable broth and a touch of olive oil, every grain is packed with flavor without extra salt. Lemon juice and fresh cilantro lend a zesty, refreshing finish, while the simple simmer-and-steam method ensures perfectly tender rice every time. Ready in just 40 minutes, this satisfying dish is a great choice for anyone seeking a flavorful low-sodium meal option.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 2 cloves Garlic, minced
- 1 medium Carrot, diced
- 1 medium Green bell pepper, diced
- 1 cup Frozen peas
- 1 medium Zucchini, diced
- 1 cup Low-sodium vegetable broth
- 0.5 teaspoon Black pepper, freshly ground
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cumin powder
- 0.25 cup Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the basmati rice under cold water until the water runs clear, then soak it in fresh water for 10 minutes. Drain and set aside.
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the chopped onion and sauté until it turns translucent, about 5 minutes.
Add the minced garlic and sauté for another minute until fragrant.
Add the diced carrot, green bell pepper, zucchini, and peas to the pot. Cook for about 3-4 minutes, stirring occasionally until the vegetables are slightly softened.
Stir in the turmeric powder, cumin powder, and black pepper, and cook for another minute to let the spices bloom.
Add the drained rice to the pot and stir well, ensuring all the grains are coated with the spices and vegetables.
Pour in the low-sodium vegetable broth and 2 cups of water. Bring it to a boil, then reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for 18-20 minutes until the rice is tender and the liquids are absorbed.
Once cooked, remove the pot from heat and let it sit, covered, for another 5 minutes to allow the rice to steam.
Fluff the rice gently with a fork, then add the lemon juice and chopped cilantro, stirring to combine.
Serve hot, garnished with extra cilantro if desired.
Nutrition Facts
Calories |
797 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 236 mg | 10% | |
| Total Carbohydrate | 111.1 g | 40% | |
| Dietary Fiber | 19.0 g | 68% | |
| Total Sugars | 25.2 g | ||
| Protein | 23.0 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 239 mg | 18% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 1940 mg | 41% | |
*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.
