Heart-Healthy Savory Rice Loaves

Elevate your healthy eating game with these Heart-Healthy Savory Rice Loaves, a wholesome and flavorful dish perfect for those seeking a nutritious, plant-forward option. Packed with fiber-rich brown rice, vibrant veggies like carrots, celery, and spinach, and seasoned with aromatic herbs such as thyme and oregano, this recipe is as satisfying as it is nourishing. Bound together with a touch of whole wheat breadcrumbs and a simple egg, these mini loaves boast a hearty texture without relying on heavy ingredients. Low-sodium soy sauce adds a subtle umami punch, while olive oil keeps it heart-friendly and deliciously moist. Ready in just about an hour, these baked rice loaves make a versatile main course or side dish, especially when paired with a crisp salad or roasted vegetables. Perfect for meal prep or a balanced family dinner, this recipe proves that eating well can taste incredible.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 tablespoons olive oil
• 1 medium, diced onion
• 2 cloves, minced garlic
• 1 medium, grated carrot
• 1 stalk, diced celery
• 1 cup, chopped spinach
• 2 tablespoons low-sodium soy sauce
• 1 large egg
• 0.5 cup whole wheat bread crumbs
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon dried thyme
• 0.5 teaspoon dried oregano
• 2 tablespoons chopped parsley

Directions

Step 1

Rinse the brown rice under cold water for a minute. In a medium saucepan, combine the rice and water, then bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 20 minutes or until the rice is tender and the water is absorbed. Set aside to cool slightly.

Step 2

Preheat the oven to 375°F (190°C) and lightly grease a loaf pan with a little olive oil or line it with parchment paper.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook for 5 minutes until translucent. Stir in the minced garlic and cook for another minute.

Step 4

Add the grated carrot and diced celery to the skillet, cooking for another 3 to 4 minutes until the vegetables are softened. Stir in the chopped spinach, allowing it to wilt, then remove from heat.

Step 5

In a large mixing bowl, combine the cooked rice, sautéed vegetables, low-sodium soy sauce, beaten egg, whole wheat bread crumbs, ground black pepper, dried thyme, dried oregano, and chopped parsley. Stir well to ensure all ingredients are evenly distributed.

Step 6

Spoon the mixture into the prepared loaf pan, pressing it down gently with the back of a spoon to ensure it holds together.

Step 7

Bake in the preheated oven for 30 minutes, or until the loaf is firm and lightly browned around the edges.

Step 8

Let the savory rice loaf cool in the pan for at least 10 minutes before removing and slicing.

Step 9

Serve warm, either as a main dish or as a side, accompanied by a fresh salad or roasted vegetables for a complete heart-healthy meal.

Nutrition Facts

Serving size	1169.4 grams (1169.4g)

Amount per serving	% Daily Value*
Calories	1105

Total Fat 44.30g	57%
Saturated Fat 8.10g	41%
Polyunsaturated Fat 4.70g
Cholesterol 220mg	73%
Sodium 2018mg	88%
Total Carbohydrate 153.20g	56%
Dietary Fiber 17.10g	61%
Total Sugars 18.50g
Protein 35.90g	72%

Vitamin D 54IU	269%
Calcium 263mg	20%
Iron 9mg	50%
Potassium 1016mg	22%

*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: 34.5%

Protein: 12.4%

Carbs: 53.1%