Heart-Healthy Curry Rice

Elevate your weeknight dinners with this flavorful and nourishing Heart-Healthy Curry Rice recipe, a vibrant one-pan dish packed with wholesome ingredients and bold spices. Featuring nutrient-rich brown basmati rice, colorful veggies like carrots, red bell peppers, and peas, and fiber-rich garbanzo beans, this recipe is a perfect balance of taste and nutrition. Seasoned with fragrant curry powder, turmeric, and cumin, and finished with a bright touch of fresh cilantro and lemon juice, this plant-based meal is low in sodium and high in heart-friendly benefits. Ready in under an hour, it’s an easy, satisfying, and guilt-free dish the whole family will love!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown basmati rice
• 2 cups water
• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 cloves garlic cloves, minced
• 1 teaspoon fresh ginger, grated
• 2 medium carrots, diced
• 1 red bell pepper, diced
• 1 cup frozen peas
• 1 15-ounce can garbanzo beans, drained and rinsed
• 2 teaspoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 cup low-sodium vegetable broth
• 0.5 teaspoon salt
• 0.25 cup fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the brown basmati rice under cold water until the water runs clear. Combine rice and 2 cups of water in a medium saucepan. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is tender and water is absorbed.

Step 2

In a large pan, heat olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until translucent.

Step 3

Add the minced garlic and grated ginger to the pan, stirring for about 1 minute until fragrant.

Step 4

Stir in the diced carrots and red bell pepper, and cook for approximately 5 minutes until slightly softened.

Step 5

Add the frozen peas and garbanzo beans to the pan, stirring well to combine.

Step 6

Sprinkle in the curry powder, ground cumin, and ground turmeric. Stir to coat the vegetables evenly with the spices.

Step 7

Pour in the low-sodium vegetable broth and salt, stirring well. Bring the mixture to a gentle simmer and allow it to cook for 10 minutes, letting the flavors meld together.

Step 8

Once the rice is cooked, fluff it with a fork and gently add it to the pan with the vegetables. Mix thoroughly to combine.

Step 9

Add the chopped fresh cilantro and lemon juice, stirring gently to incorporate.

Step 10

Serve the curry rice hot, and enjoy this nutritious and heart-healthy meal!

Nutrition Facts

Serving size	1999.7 grams (1999.7g)

Amount per serving	% Daily Value*
Calories	1374

Total Fat 29.40g	38%
Saturated Fat 3.90g	20%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 3448mg	150%
Total Carbohydrate 229.90g	84%
Dietary Fiber 55.60g	199%
Total Sugars 49.20g
Protein 59.60g	119%

Vitamin D 0IU	0%
Calcium 449mg	35%
Iron 24mg	136%
Potassium 3119mg	66%

*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: 18.6%

Protein: 16.8%

Carbs: 64.6%