Low Sodium Savory Pumpkin Rice
Elevate your mealtime with this Low Sodium Savory Pumpkin Rice, a heart-healthy dish bursting with autumn-inspired flavors! This recipe combines fragrant basmati rice with creamy pumpkin puree, fresh thyme, and a hint of nutmeg for a seasonal twist that’s both comforting and wholesome. Sautéed onion and garlic create a savory base, while parsley and lemon juice add a fresh finish. Perfect as a festive side dish or a satisfying main course, this low-sodium delight is ready in just 35 minutes and showcases vibrant fall ingredients. Simple, nourishing, and flavorful, it’s an ideal choice for health-conscious dining without compromising taste.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 1 cup Pumpkin puree
- 1 tablespoon Olive oil
- 0.5 cup Yellow onion
- 2 Garlic cloves, minced
- 1 teaspoon Fresh thyme leaves
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Ground nutmeg
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh lemon juice
Instructions
Rinse the basmati rice under cold water until water runs clear to remove excess starch.
In a medium-sized pot, heat the olive oil over medium heat.
Add the diced onion and sauté until it becomes translucent, about 3-4 minutes.
Stir in the minced garlic and sauté for another 1 minute until fragrant.
Add the rinsed rice to the pot and stir to coat with the oil, cooking for another 2 minutes while stirring.
Pour in the water and bring it to a boil.
Once boiling, reduce the heat to low, cover the pot, and let the rice simmer for 12 minutes.
After 12 minutes, add the pumpkin puree, fresh thyme, ground black pepper, and ground nutmeg to the pot. Stir well to combine all the ingredients.
Cover the pot again and continue to cook for another 5 minutes until the rice is cooked through and the liquid is absorbed.
Remove the pot from the heat and let it sit, covered, for 5 minutes to steam.
Fluff the rice gently with a fork and stir in the freshly chopped parsley and lemon juice for freshness.
Serve warm as a side dish or enjoy it as a flavorful main course.
Nutrition Facts
Calories |
569 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.1 g | 28% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 59 mg | 3% | |
| Total Carbohydrate | 84.4 g | 31% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 13.2 g | ||
| Protein | 11.7 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 170 mg | 13% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 842 mg | 18% | |
*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.
