Heart-Healthy Rice with Seaweed

Transform your mealtime into a nourishing experience with this Heart-Healthy Rice with Seaweed, a wholesome recipe that combines the nutty richness of brown rice with the mineral-packed goodness of wakame seaweed. This flavorful dish is enhanced with aromatic garlic, fresh ginger, and a drizzle of low-sodium soy sauce for a savory punch, while a touch of fresh lemon juice brightens the flavors. Topped with sesame seeds and crisp scallions, this dish is as nutritious as it is satisfying. Perfect as a standalone meal or a side dish, this recipe is low in sodium, rich in essential nutrients, and takes only 45 minutes to prepare. Packed with heart-healthy ingredients, it’s a delicious way to support your wellness goals without compromising on flavor.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon dried wakame seaweed
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon fresh ginger
• 1 clove garlic
• 2 stalks scallions
• 1 tablespoon sesame seeds
• 1 teaspoon fresh lemon juice

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear to remove excess starch.

Step 2

In a medium saucepan, combine the rinsed rice and 2 cups of water. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover the pan, and let the rice simmer for 30 minutes or until all water is absorbed and the rice is tender.

Step 4

While the rice cooks, place the dried wakame seaweed in a bowl of warm water. Let it soak for about 5 minutes or until it rehydrates and becomes tender.

Step 5

Drain the seaweed and chop it into small pieces.

Step 6

In a small sauté pan, heat the extra-virgin olive oil over medium heat.

Step 7

Add the garlic clove, minced, and the grated fresh ginger to the pan. Sauté for 1-2 minutes until fragrant.

Step 8

Add the chopped seaweed to the pan and stir-fry for another 2 minutes.

Step 9

Once the rice is cooked, transfer it to a large serving bowl.

Step 10

Add the seaweed mixture to the rice and stir to evenly combine.

Step 11

Pour the low-sodium soy sauce and fresh lemon juice over the rice mixture and toss to coat.

Step 12

Finely slice the scallions and sprinkle them over the rice.

Step 13

Finish the dish by sprinkling sesame seeds on top for added flavor and a slight crunch.

Step 14

Serve warm and enjoy your heart-healthy meal.

Nutrition Facts

Serving size	772.3 grams (772.3g)

Amount per serving	% Daily Value*
Calories	426

Total Fat 20.50g	26%
Saturated Fat 3.00g	15%
Polyunsaturated Fat 2.10g
Cholesterol 0mg	0%
Sodium 670mg	29%
Total Carbohydrate 53.10g	19%
Dietary Fiber 5.90g	21%
Total Sugars 1.90g
Protein 10.10g	20%

Vitamin D 0IU	0%
Calcium 105mg	8%
Iron 3mg	14%
Potassium 303mg	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: 42.2%

Protein: 9.2%

Carbs: 48.6%