Heart-Healthy Lontong

Savor the vibrant flavors of "Heart-Healthy Lontong," a nourishing twist on a traditional Southeast Asian favorite. This wholesome recipe swaps out traditional white rice for unpolished brown rice, providing a fiber-rich base that's simmered with fragrant lemongrass and bay leaves for an aromatic touch. Paired with a colorful vegetable stew enhanced by turmeric, light coconut milk, and a zing of fresh lime, this dish is a feast for both the eyes and the palate. Packed with nutrient-dense ingredients like spinach, carrots, and green beans, it’s low in sodium yet bursting with flavor. Perfect for a balanced, plant-based meal, this heart-healthy lontong is as comforting as it is nutritious. Serve up this beautifully presented dish, complete with molded rice cylinders, for a culinary experience that’s both traditional and health-conscious.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 250 grams unpolished brown rice
• 2 pieces lemongrass stalks
• 2 pieces bay leaves
• 1.5 liters water
• 500 ml low-sodium vegetable broth
• 1 medium carrot
• 100 grams green beans
• 1 medium tomato
• 200 ml coconut milk (light)
• 1 teaspoon turmeric powder
• 2 pieces garlic cloves
• 1 inch piece ginger root
• 1 piece red chili
• 50 grams spinach
• 1 piece lime
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the unpolished brown rice under cold water until the water runs clear.

Step 2

In a large pot, combine the brown rice, lemongrass, bay leaves, and 1.5 liters of water.

Step 3

Bring the pot to a boil over medium-high heat, then reduce the heat to low and cover. Simmer the rice for 45 minutes or until it is cooked and tender. Stir occasionally.

Step 4

While the rice is cooking, prepare the vegetable stew. Peel and dice the carrot, trim and cut the green beans into pieces, and chop the tomato.

Step 5

Grate the ginger and mince the garlic. Slice the red chili finely, removing seeds if a milder flavor is desired.

Step 6

In a separate saucepan, heat the low-sodium vegetable broth over medium heat. Add the carrot, green beans, tomato, garlic, ginger, red chili, turmeric powder, salt, and black pepper.

Step 7

Simmer the vegetables for about 15 minutes until they start to soften.

Step 8

Stir in the light coconut milk and bring the mixture to a gentle simmer. Cook for another 5 minutes or until the vegetables are tender.

Step 9

Once the rice is done, discard the lemongrass stalks and bay leaves. Mold the rice into compact shapes using small bowls or molds for authenticity.

Step 10

Add the spinach to the vegetable stew and cook just until wilted.

Step 11

Serve the lontong (rice cylinders) with a generous ladle of the vegetable stew. Squeeze fresh lime juice over the top before serving for added zest.

Step 12

Enjoy this heart-healthy lontong as a fulfilling and nutritious meal!

Nutrition Facts

Serving size	3054.1 grams (3054.1g)

Amount per serving	% Daily Value*
Calories	704

Total Fat 13.30g	17%
Saturated Fat 9.00g	45%
Polyunsaturated Fat 0.30g
Cholesterol 0mg	0%
Sodium 4185mg	182%
Total Carbohydrate 141.90g	52%
Dietary Fiber 14.60g	52%
Total Sugars 22.40g
Protein 16.60g	33%

Vitamin D 0IU	0%
Calcium 407mg	31%
Iron 18mg	102%
Potassium 2706mg	58%

*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: 15.9%

Protein: 8.8%

Carbs: 75.3%