Heart-Healthy Herbed Rice

Transform your mealtime with this vibrant and nutritious Heart-Healthy Herbed Rice, a flavorful side dish that’s as good for your heart as it is for your taste buds. Made with wholesome brown rice simmered in low-sodium vegetable broth and paired with a medley of sautéed vegetables including carrots, celery, and onions, this recipe is bursting with fresh, herbaceous flavors. Fragrant parsley, basil, and thyme combine with zesty lemon for a light and refreshing finish, while a touch of olive oil ensures a satisfying texture. With just 10 minutes of prep time and a simple cooking process, this dish is perfect for busy nights yet elegant enough for entertaining. Serve it warm as a standalone vegetarian delight or as a hearty base for your favorite protein. Nutritious, delicious, and packed with fresh herbs, this herbed rice is a winning choice for health-conscious food lovers.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 0.5 cup onion, finely chopped
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 stalk celery, diced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh basil, chopped
• 1 teaspoon fresh thyme, leaves stripped
• 0.5 teaspoon lemon zest
• 0.25 teaspoon black pepper, freshly ground
• 0.25 teaspoon salt

Directions

Step 1

Rinse the brown rice under cold running water until the water runs clear. Drain well.

Step 2

In a medium saucepan, bring the low-sodium vegetable broth to a boil.

Step 3

Add the rinsed rice to the boiling broth. Stir, cover, and reduce the heat to low. Simmer for about 35-40 minutes, or until the rice is tender and the broth is fully absorbed.

Step 4

Remove the saucepan from heat and let it sit, covered, for 5 minutes.

Step 5

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

Step 6

Add the finely chopped onion and sauté for about 3 minutes until it becomes translucent.

Step 7

Add the minced garlic, diced carrot, and diced celery to the skillet. Sauté for another 5-7 minutes, stirring occasionally, until the vegetables are tender.

Step 8

Stir in the chopped parsley, basil, thyme, and lemon zest. Cook for an additional 1 minute to let the flavors meld together.

Step 9

Fluff the cooked rice with a fork and add it to the skillet with the herbed vegetable mixture.

Step 10

Gently fold the rice and vegetables together, ensuring even distribution of the herbs and vegetables.

Step 11

Season with freshly ground black pepper and salt to taste. Stir well to combine.

Step 12

Serve the herbed rice warm as a delightful side dish or a nutritious base for a heart-healthy meal.

Nutrition Facts

Serving size	906.2 grams (906.2g)

Amount per serving	% Daily Value*
Calories	460

Total Fat 16.20g	21%
Saturated Fat 2.70g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 956mg	42%
Total Carbohydrate 70.70g	26%
Dietary Fiber 8.20g	29%
Total Sugars 10.30g
Protein 7.90g	16%

Vitamin D 0IU	0%
Calcium 146mg	11%
Iron 2mg	13%
Potassium 1011mg	22%

*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: 31.7%

Protein: 6.9%

Carbs: 61.5%