Heart-Healthy Savory Pumpkin Rice

Indulge in the comforting warmth of "Heart-Healthy Savory Pumpkin Rice," a wholesome dish that celebrates rich flavors and nutrition in every bite. This recipe combines the nutty goodness of tender brown rice with the creamy depth of pumpkin puree, enhanced by a fragrant medley of spices like cumin, coriander, turmeric, and cinnamon. Sautéed onions, garlic, and fresh baby spinach add layers of texture and earthy sweetness, while a sprinkle of cilantro and crunchy toasted pumpkin seeds elevate its vibrant profile. Perfect as a light plant-based main dish or a hearty side, this recipe is packed with fiber, vitamins, and heart-healthy ingredients. Ready in under an hour, it's a savory, nutrient-rich option for your next cozy dinner or meal prep session.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 cup pumpkin puree
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground turmeric
• 0.25 teaspoon cinnamon
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups baby spinach, chopped
• 0.25 cup fresh cilantro, chopped
• 2 tablespoons toasted pumpkin seeds

Directions

Step 1

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

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rice, cover, and reduce the heat to low. Cook for about 30-35 minutes, or until the rice is tender and the water is absorbed.

Step 3

While the rice is cooking, heat the olive oil in a large skillet over medium heat.

Step 4

Add the chopped onion and sauté until transparent, about 3-4 minutes.

Step 5

Stir in the minced garlic, ground cumin, coriander, turmeric, and cinnamon. Cook for an additional minute until the spices are fragrant.

Step 6

Add the pumpkin puree to the skillet, stirring to combine with the spices and onions.

Step 7

Season with salt and black pepper. Reduce the heat to low and let it simmer gently for 5 minutes, stirring occasionally.

Step 8

Once the rice is cooked, fluff it with a fork and add it to the skillet, stirring to incorporate the savory pumpkin mixture evenly.

Step 9

Stir in the chopped spinach and cook for 2-3 minutes until the spinach is slightly wilted.

Step 10

Remove from heat and sprinkle with fresh cilantro and pumpkin seeds.

Step 11

Serve warm as a side dish or a light main course, enjoying the blend of comforting and nutritious flavors.

Nutrition Facts

Serving size	1275.4 grams (1275.4g)

Amount per serving	% Daily Value*
Calories	752

Total Fat 37.80g	48%
Saturated Fat 7.00g	35%
Polyunsaturated Fat 3.20g
Cholesterol 5mg	2%
Sodium 1361mg	59%
Total Carbohydrate 93.50g	34%
Dietary Fiber 20.20g	72%
Total Sugars 14.90g
Protein 22.20g	44%

Vitamin D 0IU	0%
Calcium 355mg	27%
Iron 15mg	81%
Potassium 1885mg	40%

*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: 42.4%

Protein: 11.1%

Carbs: 46.6%