Heart-Healthy Garlic Rice

Elevate your mealtime with this flavorful and nutrient-packed Heart-Healthy Garlic Rice. Made with wholesome brown rice and simmered in low-sodium vegetable broth, this recipe combines the robust aroma of sautéed garlic with the fresh brightness of parsley, thyme, and zesty lemon. Infused with heart-friendly olive oil and seasoned with just the right touch of salt and pepper, this dish is the perfect balance of taste and nutrition. Ready in under an hour with minimal prep, it’s an easy, guilt-free side that complements roasted vegetables, lean proteins, or any of your favorite healthy main courses. Bursting with natural flavors and loaded with essential nutrients, this delicious garlic-infused rice is a top choice for health-conscious home cooks.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:45 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups low-sodium vegetable broth
• 4 pieces garlic cloves, minced
• 1 tablespoon olive oil
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon fresh thyme leaves
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 1 teaspoon lemon zest

Directions

Step 1

Rinse the brown rice under cold water in a fine mesh sieve until the water runs clear to remove excess starch. This helps prevent the rice from becoming gummy.

Step 2

In a medium saucepan, heat olive oil over medium heat.

Step 3

Add the minced garlic and sauté for about 1-2 minutes, stirring frequently, until the garlic is golden and fragrant. Be careful not to burn the garlic.

Step 4

Add the rinsed brown rice to the saucepan and stir well to coat the rice with the garlic and oil.

Step 5

Pour the low-sodium vegetable broth into the saucepan and bring the mixture to a boil.

Step 6

Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let simmer for about 40-45 minutes, or until the rice is tender and the liquid has been absorbed.

Step 7

Remove the saucepan from the heat and let it sit, covered, for 5 minutes to allow any remaining steam to finish cooking the rice.

Step 8

Fluff the rice gently with a fork and stir in the fresh parsley, thyme leaves, salt, black pepper, and lemon zest.

Step 9

Serve warm as a side dish or enjoy it as a base for a healthy meal with added vegetables or lean proteins.

Nutrition Facts

Serving size	718.2 grams (718.2g)

Amount per serving	% Daily Value*
Calories	403

Total Fat 15.90g	20%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 887mg	39%
Total Carbohydrate 57.60g	21%
Dietary Fiber 4.80g	17%
Total Sugars 3.00g
Protein 6.30g	13%

Vitamin D 0IU	0%
Calcium 87mg	7%
Iron 2mg	11%
Potassium 620mg	13%

*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: 35.9%

Protein: 6.3%

Carbs: 57.8%