Heart-Healthy Portuguese Rice

Transform your mealtime with this vibrant and nourishing Heart-Healthy Portuguese Rice, a delicious spin on a classic dish that's perfect for health-conscious food lovers. Made with wholesome brown rice simmered in low-sodium vegetable broth, this recipe is bursting with bold Mediterranean flavors from paprika, garlic, sweet red bell peppers, and zesty tomato paste. Enhanced with a splash of extra virgin olive oil and fresh parsley, this one-pot wonder is both simple to prepare and packed with heart-friendly ingredients. Ready in under an hour and brimming with fiber, antioxidants, and wholesome goodness, this Portuguese-inspired dish makes a standout side or a fulfilling base for your favorite protein. Perfect for meal prep or a weeknight dinner, it’s as nutritious as it is satisfying!

Nutriscore Rating: 77/100

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
• 2 tablespoons extra virgin olive oil
• 1 chopped medium onion
• 1 chopped red bell pepper
• 3 minced garlic cloves
• 2 tablespoons tomato paste
• 1 can (14.5 oz) diced tomatoes, no salt added
• 1 bay leaf
• 1 teaspoon paprika
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Rinse the brown rice under cold water and set aside.

Step 2

Heat the extra virgin olive oil in a medium-sized pot over medium heat.

Step 3

Add the chopped onion and red bell pepper, sauté until the onion becomes translucent, about 5 minutes.

Step 4

Stir in the minced garlic and cook for another minute until fragrant.

Step 5

Add the tomato paste and stir to coat the vegetables, cooking for another minute.

Step 6

Pour in the can of diced tomatoes, along with the bay leaf and paprika, stirring to combine.

Step 7

Add the rinsed brown rice to the pot and stir well to mix with the vegetables and spices.

Step 8

Pour the low-sodium vegetable broth over the rice mixture and add the black pepper.

Step 9

Bring the mixture to a gentle boil, then reduce the heat to low, cover, and let it simmer for about 40 minutes or until the rice is tender and has absorbed the liquid.

Step 10

Remove the pot from heat and discard the bay leaf. Let the rice sit, covered, for 5 minutes.

Step 11

Fluff the rice with a fork and stir in the fresh parsley.

Step 12

Adjust seasoning if necessary with additional black pepper. Serve warm.

Nutrition Facts

Serving size	1411 grams (1411.0g)

Amount per serving	% Daily Value*
Calories	716

Total Fat 32.00g	41%
Saturated Fat 4.60g	23%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 398mg	17%
Total Carbohydrate 98.80g	36%
Dietary Fiber 16.50g	59%
Total Sugars 28.00g
Protein 14.00g	28%

Vitamin D 0IU	0%
Calcium 196mg	15%
Iron 6mg	34%
Potassium 2247mg	48%

*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: 39.0%

Protein: 7.6%

Carbs: 53.5%