Low Sodium Savory Rice Loaves
Delight in the wholesome flavor of these Low Sodium Savory Rice Loaves, a perfect blend of hearty brown rice, vibrant vegetables, and aromatic herbs, all baked to perfection in individual portions. With no added salt, these nutrient-packed mini loaves are a flavorful and heart-healthy alternative to traditional meatloaf or rice dishes. Featuring sautéed onions, bell peppers, carrots, mushrooms, and a touch of garlic, combined with unsalted tomato paste and low sodium vegetable broth, this recipe bursts with natural, savory goodness. Crispy on the outside and tender on the inside, these loaves are ideal for meal prep, quick dinners, or as a satisfying vegetarian main course. Serve them warm with a sprinkle of fresh parsley for a visually appealing and nutritious dish that’s both low in sodium and high in flavor.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 tablespoons unsalted butter
- 1 medium yellow onion
- 1 medium green bell pepper
- 1 medium carrot
- 2 cloves garlic cloves
- 1 cup mushrooms
- 3 tablespoons unsalted tomato paste
- 1 cup low sodium vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 cup unsalted bread crumbs
- 2 large eggs
- 2 tablespoons fresh parsley
- 0.5 teaspoon black pepper
Instructions
Rinse the brown rice under cold water until the water runs clear. In a medium pot, combine the rice and 2 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 40 minutes or until the rice is tender and the water is absorbed. Remove from heat and let it cool slightly.
While the rice is cooking, finely dice the yellow onion, green bell pepper, and carrot. Mince the garlic cloves. Slice the mushrooms thinly.
In a large skillet, melt the unsalted butter over medium heat. Add the onion, bell pepper, carrot, and garlic, and sauté for about 5 minutes until the vegetables soften and the onion becomes translucent.
Add the mushrooms to the skillet and cook for an additional 5 minutes until the mushrooms are tender and any liquid has evaporated.
Stir in the unsalted tomato paste and low sodium vegetable broth. Sprinkle the thyme and oregano over the mixture. Cook for 2 more minutes until the mixture is well combined and slightly thickened.
In a large mixing bowl, combine the cooked rice, sautéed vegetable mixture, unsalted bread crumbs, and black pepper. Let the mixture cool slightly before adding the eggs.
Beat the eggs in a separate bowl, then add them to the rice mixture along with the finely chopped fresh parsley. Mix everything together until well combined.
Preheat the oven to 350°F (175°C). Lightly grease a standard muffin tin or mini loaf pans using cooking spray or a small amount of oil.
Scoop the rice mixture into the prepared muffin tin or pans, pressing down lightly to compact them. Fill each section about 3/4 full.
Bake in the preheated oven for 25 minutes, or until the tops are golden brown and the loaves are set.
Remove from the oven and let the rice loaves cool in the pan for about 5 minutes before carefully removing them with a spoon or spatula.
Serve warm, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
1328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.1 g | 63% | |
| Saturated Fat | 20.0 g | 100% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 434 mg | 145% | |
| Sodium | 1493 mg | 65% | |
| Total Carbohydrate | 180.7 g | 66% | |
| Dietary Fiber | 21.3 g | 76% | |
| Total Sugars | 29.3 g | ||
| Protein | 46.6 g | 93% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 462 mg | 36% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 2577 mg | 55% | |
*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.
