Heart-Healthy Savory Rice

Savor the wholesome goodness of "Heart-Healthy Savory Rice," a vibrant and nutritious one-pot recipe that's brimming with fresh vegetables, whole grains, and bold flavors. This dish highlights nutrient-dense brown rice, infused with the earthy warmth of turmeric and the zesty brightness of fresh lemon juice. A colorful medley of red bell pepper, carrot, green peas, and parsley add a burst of vitamins and texture, while low-sodium vegetable broth enhances the savory depth without compromising on health. Perfect for a nutritious side dish or a light, satisfying main course, this easy-to-make recipe takes only 15 minutes of prep and is ideal for weeknight meals or meal prepping. Packed with fiber, antioxidants, and heart-friendly ingredients, this dish is a flavorful way to prioritize your health while delighting your taste buds.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon extra-virgin olive oil
• 1 medium onion
• 2 cloves garlic
• 1 large red bell pepper
• 1 medium carrot
• 1 cup low-sodium vegetable broth
• 0.5 cup frozen green peas
• 0.25 cup fresh parsley
• 0.5 teaspoon turmeric
• 0.25 teaspoon ground black pepper
• 1 tablespoon lemon juice
• 0.5 teaspoon salt

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, reduce the heat to low, cover, and simmer for about 35-40 minutes, or until the rice is tender and the water is absorbed.

Step 3

While the rice cooks, prepare the vegetables: dice the onion, mince the garlic, chop the red bell pepper, and finely dice the carrot.

Step 4

In a large skillet, heat the extra-virgin olive oil over medium heat. Add the onion and garlic, and sauté for 2-3 minutes until the onion becomes translucent.

Step 5

Stir in the chopped bell pepper and carrot. Cook for another 5 minutes until the vegetables start to soften.

Step 6

Pour in the low-sodium vegetable broth and bring to a simmer. Add the cooked rice to the skillet and stir to combine.

Step 7

Mix in the frozen green peas, allowing them to cook with the rice mixture for about 2-3 minutes until heated through.

Step 8

Sprinkle in the turmeric, ground black pepper, and salt. Stir everything together to evenly distribute the spices.

Step 9

Add the fresh parsley and stir in the lemon juice for a burst of freshness.

Step 10

Allow the savory rice to cook for another minute or two, making sure everything is well combined.

Step 11

Serve warm as a hearty side dish or as a light main course.

Nutrition Facts

Serving size	1410.2 grams (1410.2g)

Amount per serving	% Daily Value*
Calories	574

Total Fat 16.80g	22%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1404mg	61%
Total Carbohydrate 93.90g	34%
Dietary Fiber 15.90g	57%
Total Sugars 21.20g
Protein 14.40g	29%

Vitamin D 0IU	0%
Calcium 176mg	14%
Iron 5mg	27%
Potassium 1386mg	29%

*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: 25.9%

Protein: 9.9%

Carbs: 64.3%