Heart-Healthy Curried Rice

Delight your taste buds while nourishing your body with our Heart-Healthy Curried Rice, a vibrant, flavor-packed dish brimming with wholesome ingredients. Featuring nutty brown rice infused with fragrant spices like turmeric, cumin, and curry powder, this recipe is as nutritious as it is satisfying. Tossed with a rainbow of sautéed vegetables—carrots, red bell peppers, and peas—and finished with a zesty splash of fresh lemon juice, this one-skillet meal is low in sodium yet rich in flavor. Perfect for a quick and hearty dinner, this dish is boosted with the goodness of olive oil, fresh ginger, and a sprinkle of cilantro for a refreshing finish. Ready in just 45 minutes, it’s a heart-smart and delicious way to enjoy nutrient-packed comfort food.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic cloves, minced
• 1 teaspoon fresh ginger, grated
• 1 medium carrot, diced
• 1 medium red bell pepper, diced
• 0.5 cup frozen green peas
• 1 teaspoon turmeric powder
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1 tablespoon curry powder
• 1 cup low-sodium vegetable broth
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the brown rice in cold water until the water runs clear.

Step 2

In a medium saucepan, combine the rice and water. Bring to a boil over high heat, then reduce the heat to low, cover the pot, and simmer for 25 minutes or until the rice is tender and the water is absorbed.

Step 3

While the rice is cooking, heat olive oil in a large skillet over medium heat.

Step 4

Add the diced onion to the skillet and sauté for 3-4 minutes until translucent. Add the minced garlic and grated ginger, cooking for an additional 1 minute until fragrant.

Step 5

Stir in the diced carrot and red bell pepper, cooking for another 5 minutes until the vegetables begin to soften.

Step 6

Add the frozen green peas to the skillet and stir to combine.

Step 7

Sprinkle the turmeric, cumin, coriander, and curry powder over the vegetables, stirring to evenly coat. Cook the spices with the vegetables for 2 minutes to enhance their flavors.

Step 8

Pour in the low-sodium vegetable broth and add the salt and black pepper to the skillet. Stir to combine and bring the mixture to a gentle simmer.

Step 9

Once the rice is cooked, fluff it with a fork and add it to the skillet with the vegetable and spice mixture.

Step 10

Gently stir everything together, ensuring the rice is coated with the spices and well mixed with the vegetables.

Step 11

Remove the skillet from heat and stir in the chopped cilantro and lemon juice.

Step 12

Serve the curried rice warm, and enjoy your heart-healthy meal!

Nutrition Facts

Serving size	1321.1 grams (1321.1g)

Amount per serving	% Daily Value*
Calories	559

Total Fat 17.70g	23%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 3441mg	150%
Total Carbohydrate 88.80g	32%
Dietary Fiber 15.40g	55%
Total Sugars 18.00g
Protein 13.40g	27%

Vitamin D 0IU	0%
Calcium 180mg	14%
Iron 11mg	60%
Potassium 1212mg	26%

*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.

Source of Calories

Fat: 28.0%

Protein: 9.4%

Carbs: 62.5%