Heart-Healthy Rice with Curry

Transform your weeknight dinners with this flavorful and nourishing Heart-Healthy Rice with Curry recipe! Featuring wholesome brown rice simmered in low-sodium vegetable broth, this dish is packed with vibrant vegetables like carrots, red bell peppers, and peas, all infused with an aromatic blend of curry powder, turmeric, and cumin. A zesty splash of fresh lemon juice and a sprinkle of cilantro elevate the flavors, while a dollop of creamy low-fat yogurt adds the perfect finishing touch. Quick to prepare in just 40 minutes, this nutritious, plant-forward meal is low in sodium, rich in fiber, and brimming with heart-friendly ingredients, making it an ideal choice for a balanced and satisfying dinner. Serve it as a standalone vegetarian main or pair it with a leafy green salad for a complete meal.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1 medium, chopped onion
• 3 cloves, minced garlic
• 1 tablespoon, grated ginger
• 1 large, diced carrot
• 1 medium, diced red bell pepper
• 1 cup frozen peas
• 2 teaspoons curry powder
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 0.5 teaspoon black pepper
• 0.25 cup, chopped fresh cilantro
• 0.5 cup low-fat plain yogurt
• 1 tablespoon fresh lemon juice

Directions

Step 1

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

Step 2

In a medium pot, bring the vegetable broth to a boil over high heat.

Step 3

Add the brown rice, reduce the heat to low, cover, and simmer for 30 minutes, or until the rice is tender and the liquid is absorbed. Set aside.

Step 4

In a large pan, heat olive oil over medium heat. Add the chopped onion and sauté for about 3 minutes until it becomes translucent.

Step 5

Add the minced garlic and grated ginger to the pan, and sauté for an additional minute until fragrant.

Step 6

Stir in the diced carrot and red bell pepper, and cook for 5-7 minutes, or until the vegetables start to soften.

Step 7

Add the frozen peas, curry powder, turmeric, ground cumin, and black pepper, stirring well to coat the vegetables with the spices.

Step 8

Add the cooked rice to the pan with the vegetables, stirring to combine everything evenly and to heat the rice through.

Step 9

Turn off the heat, then mix in the fresh cilantro and lemon juice, stirring well.

Step 10

Serve with a dollop of low-fat plain yogurt on top of each serving to add creaminess and a cool contrast to the spices.

Nutrition Facts

Serving size	1360.9 grams (1360.9g)

Amount per serving	% Daily Value*
Calories	754

Total Fat 19.90g	26%
Saturated Fat 4.10g	21%
Polyunsaturated Fat 1.40g
Cholesterol 7mg	2%
Sodium 1811mg	79%
Total Carbohydrate 120.10g	44%
Dietary Fiber 20.20g	72%
Total Sugars 34.80g
Protein 25.60g	51%

Vitamin D 62IU	312%
Calcium 414mg	32%
Iron 11mg	62%
Potassium 2062mg	44%

*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: 23.5%

Protein: 13.4%

Carbs: 63.1%