Low Sodium Savory Rice with Tomato and Vegetable Stew
Delight your taste buds with this wholesome and heart-healthy Low Sodium Savory Rice with Tomato and Vegetable Stew, a perfect meal for anyone seeking a flavorful yet nutritious option. Packed with vibrant vegetables like carrots, zucchini, and red bell pepper, and simmered in a no-salt-added tomato and low-sodium vegetable broth, this recipe delivers bold flavors with minimal sodium. Served over a bed of fluffy long-grain brown rice, this dish is seasoned with aromatic oregano, basil, and garlic for a delightful Mediterranean-inspired taste. Ready in under an hour, this easy-to-make dinner is perfect for weeknights, offering a satisfying and nourishing meal that’s vegan, low sodium, and full of fresh, wholesome ingredients. Garnish with fresh parsley and enjoy!
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Recipe Information
Ingredients
- 1 cup long-grain brown rice
- 2 cups water
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 2 medium carrots, diced
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 14.5 ounce can no-salt-added diced tomatoes, undrained
- 1 cup low-sodium vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Rinse the brown rice under cold water in a fine-mesh strainer. In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and let it simmer for about 40 minutes or until the rice is tender and all the water is absorbed. Fluff with a fork and set aside.
Meanwhile, in a large skillet or saucepan, heat the olive oil over medium heat. Add the onion and garlic, sautéing until the onion becomes translucent, about 3-4 minutes.
Add the diced carrots, zucchini, and red bell pepper to the skillet. Continue to sauté for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
Pour in the no-salt-added diced tomatoes with their juice, and the low-sodium vegetable broth. Stir in the dried oregano, dried basil, and black pepper.
Bring the mixture to a simmer, reduce the heat to low, and let it cook uncovered for about 20 minutes. Stir occasionally until the stew thickens and the vegetables are tender.
Once the stew is ready, remove it from the heat and stir in the fresh parsley.
Serve the savory stew hot over a bed of cooked brown rice, adding more fresh parsley for garnish if desired.
Nutrition Facts
Calories |
758 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 315 mg | 14% | |
| Total Carbohydrate | 105.9 g | 39% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 33.0 g | ||
| Protein | 15.5 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 290 mg | 22% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 2422 mg | 52% | |
*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.
