Low Sodium Rice with Seaweed
Elevate your rice dishes with this flavorful and healthy Low Sodium Rice with Seaweed recipe! This dish combines fluffy long-grain white rice with the umami goodness of rehydrated seaweed, accented by sautéed garlic, a splash of zesty lemon, and fresh parsley for a vibrant finish. Prepared with minimal salt, it's a heart-healthy option without sacrificing taste, with black pepper and optional red pepper flakes adding a gentle spice kick. Perfect as a light main course or a versatile side dish, this recipe is easy to make in under 30 minutes, making it ideal for weeknight dinners or nutrient-rich meal prep. Impress your taste buds with the unexpected pairing of rice and seaweed while enjoying a low-sodium solution packed with fresh and savory flavors!
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Recipe Information
Ingredients
- 1 cup Long-grain white rice
- 2 cups Water
- 0.5 cup Dried seaweed (such as nori or wakame)
- 2 cloves Garlic, minced
- 1 tablespoon Olive oil
- 1 teaspoon Lemon zest
- 2 tablespoons Fresh parsley, chopped
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes (optional)
Instructions
Rinse the rice under cold water in a fine mesh strainer until the water runs clear. This will help remove excess starch and prevent the rice from being sticky.
In a medium saucepan, combine the rice and water. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and allow the rice to simmer for about 15 minutes, or until all the water is absorbed.
While the rice is cooking, soak the dried seaweed in a small bowl of warm water for about 5 minutes, or until it has rehydrated and expanded. Drain the water and set the seaweed aside.
In a small skillet, heat olive oil over medium heat. Add the minced garlic and sauté for about 1-2 minutes, or until fragrant and just beginning to turn golden.
Add the rehydrated seaweed to the skillet with the garlic and cook for an additional 2 minutes, stirring occasionally.
Once the rice is cooked, remove it from the heat and let it sit covered for 5 minutes. Then, fluff the rice gently with a fork.
Gently fold the seaweed mixture into the cooked rice, ensuring even distribution.
Add the lemon zest, chopped parsley, black pepper, and optional red pepper flakes to the rice mixture and stir well to combine.
Serve the rice warm as a side dish or light main course. Enjoy your low sodium, flavorful creation!
Nutrition Facts
Calories |
839 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.9 g | 27% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3772 mg | 164% | |
| Total Carbohydrate | 122.5 g | 45% | |
| Dietary Fiber | 14.3 g | 51% | |
| Total Sugars | 6.6 g | ||
| Protein | 43.6 g | 87% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 960 mg | 74% | |
| Iron | 25.8 mg | 143% | |
| Potassium | 4079 mg | 87% | |
*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.
