Low Sodium Rice with Mixed Vegetables
Elevate your side dish game with this vibrant and wholesome Low Sodium Rice with Mixed Vegetables recipe! Featuring nutty, long-grain brown rice paired with an array of colorful, nutrient-packed veggies like carrots, bell peppers, green beans, and peas, this dish is seasoned with aromatic spices including cumin and turmeric for a flavor boost without the need for excessive salt. A hint of fresh lemon juice and cilantro adds brightness and freshness, making it the perfect heart-healthy option for any meal. Ready in under an hour, this recipe is ideal for those looking to enjoy a low-sodium, plant-based dish that’s as satisfying as it is nutritious. Serve it as a side or enjoy it as a light main course – either way, it’s sure to be a crowd-pleaser!
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Recipe Information
Ingredients
- 1 cup long-grain brown rice
- 2 cups water
- 2 tablespoons olive oil
- 1 medium, finely chopped onion
- 2 minced garlic cloves
- 1 medium, diced carrot
- 1 diced red bell pepper
- 1 cup, cut into 1-inch pieces green beans
- 1 cup frozen peas
- 0.5 teaspoon black pepper
- 0.5 teaspoon ground cumin
- 0.25 teaspoon ground turmeric
- 2 tablespoons, chopped fresh cilantro
- 1 tablespoon fresh lemon juice
Instructions
Rinse the brown rice under cold water using a fine mesh sieve until the water runs clear. Drain well.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed rice, cover, and reduce the heat to low. Simmer for about 30-40 minutes or until the rice is tender and water is absorbed. Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork.
While the rice is cooking, heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.
Add minced garlic to the skillet and sauté for an additional minute until fragrant.
Stir in the diced carrot, red bell pepper, and green beans. Sauté the vegetables for about 5-7 minutes until they are tender-crisp.
Add the frozen peas, black pepper, ground cumin, and ground turmeric to the skillet. Stir well to combine and cook for another 2-3 minutes until the peas are heated through.
Add the cooked rice to the skillet with the vegetables. Gently fold to combine all the ingredients, ensuring the rice is well mixed with the vegetables.
Remove the skillet from heat. Stir in the chopped fresh cilantro and fresh lemon juice.
Taste and adjust the seasoning as needed. Serve warm, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
796 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 262 mg | 11% | |
| Total Carbohydrate | 111.4 g | 41% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 28.5 g | ||
| Protein | 21.2 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 236 mg | 18% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1554 mg | 33% | |
*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.
