Heart-Healthy Jeera Rice

Elevate your mealtime with this Heart-Healthy Jeera Rice, a wholesome twist on the classic Indian favorite. Made with nutty brown basmati rice and infused with the robust flavors of whole cumin seeds, aromatic spices like cinnamon, cloves, and cardamom, this dish is both nutritious and flavorful. A splash of heart-healthy olive oil replaces traditional ghee, while the addition of fresh coriander and a hint of lemon juice adds a refreshing finish. Perfect as a light, standalone meal or as a side to complement your favorite curry, this easy-to-make dish is low in saturated fats and high in fiber, supporting a balanced diet without sacrificing taste. Whether you're meal prepping or crafting a quick weeknight dinner, this recipe promises satisfying flavors with a focus on wellness.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown basmati rice
• 2 cups Water
• 0.5 tablespoons Olive oil
• 1 teaspoon Whole cumin seeds
• 1 leaf Bay leaf
• 1 inch Cinnamon stick
• 2 pieces Cloves
• 2 pieces Green cardamom pods
• 0.5 teaspoon Salt
• 2 tablespoons Fresh coriander leaves
• 0.5 tablespoons Lemon juice

Directions

Step 1

Rinse the brown basmati rice under cold water until the water runs clear to remove excess starch. This helps ensure the rice is fluffy and not sticky after cooking.

Step 2

In a medium-sized pot, bring 2 cups of water to a boil.

Step 3

Add the washed rice to the boiling water. Allow it to boil for about 5 minutes before reducing the heat to a simmer. Cover the pot with a lid and let the rice cook for 30-35 minutes until tender and the water is absorbed. Turn off the heat and let it sit covered for another 5 minutes.

Step 4

While the rice is cooking, heat 0.5 tablespoons of olive oil in a large, non-stick frying pan over medium heat.

Step 5

Once the oil is hot, add the cumin seeds and let them splutter for about 30 seconds to release their aroma.

Step 6

Add the bay leaf, cinnamon stick, cloves, and cardamom pods. Sauté the spices for about 1 minute until they are fragrant.

Step 7

Fluff the cooked rice with a fork, and carefully add it to the spice mixture in the frying pan. Mix gently to coat the rice with the spices.

Step 8

Sprinkle 0.5 teaspoon of salt over the rice and mix well. Be cautious with the salt to maintain the heart-healthy quality of the dish.

Step 9

Add the lemon juice and finely chopped fresh coriander leaves to the rice. Toss gently to combine.

Step 10

Serve the Heart-Healthy Jeera Rice warm, garnished with additional coriander leaves if desired.

Nutrition Facts

Serving size	709.6 grams (709.6g)

Amount per serving	% Daily Value*
Calories	316

Total Fat 10.00g	13%
Saturated Fat 1.60g	8%
Polyunsaturated Fat 0.70g
Cholesterol 0mg	0%
Sodium 1222mg	53%
Total Carbohydrate 53.40g	19%
Dietary Fiber 6.40g	23%
Total Sugars 1.10g
Protein 7.90g	16%

Vitamin D 0IU	0%
Calcium 118mg	9%
Iron 4mg	20%
Potassium 281mg	6%

*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: 26.8%

Protein: 9.4%

Carbs: 63.7%