Heart-Healthy Spiced Pilau Rice

Elevate your mealtime with Heart-Healthy Spiced Pilau Rice—a fragrant and wholesome dish packed with vibrant flavors and nourishing ingredients. This recipe swaps traditional white rice for fiber-rich brown rice, simmered in a blend of anti-inflammatory spices like turmeric, cumin, and coriander. Aromatic garlic, fresh ginger, and a touch of extra virgin olive oil add depth, while nutrient-dense peas and carrots lend a pop of color and texture. The dish is gently cooked in low-sodium vegetable broth, making it a perfect choice for those watching their sodium intake. Finished with an optional hint of soy sauce and fresh herbs, this one-pot wonder is as nutritious as it is delicious. Ready in just under an hour, Heart-Healthy Spiced Pilau Rice is a fantastic side or standalone meal, offering a guilt-free way to enjoy bold, comforting flavors. Perfect for healthy eating enthusiasts and flavorful meal prep alike!

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 1 tablespoon Olive oil (extra virgin)
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 1 teaspoon Fresh ginger, grated
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 Cinnamon stick
• 2 cups Unsalted vegetable broth
• 1 Bay leaf
• 0.5 cup Frozen peas
• 1 medium Carrot, finely diced
• 1 teaspoon Low-sodium soy sauce (optional for flavor)
• 2 tablespoons Fresh parsley or cilantro, chopped (optional garnish)

Directions

Step 1

Rinse the brown rice thoroughly under cold water to remove excess starch.

Step 2

In a medium saucepan, heat the olive oil over medium heat.

Step 3

Add the chopped onion and sauté for about 3-4 minutes until softened and slightly golden.

Step 4

Stir in the minced garlic and grated ginger, cooking for another 1 minute until fragrant.

Step 5

Add the ground turmeric, cumin, and coriander, stirring for 30 seconds to toast the spices and release their aroma.

Step 6

Add the cinnamon stick to the saucepan and mix briefly.

Step 7

Pour in the rinsed brown rice, stirring to coat it evenly with the aromatic spice mixture.

Step 8

Pour in the vegetable broth, followed by the bay leaf, and stir gently to combine everything.

Step 9

Bring the mixture to a boil over high heat, then reduce the heat to low and cover the saucepan with a tight-fitting lid.

Step 10

Simmer for about 30-35 minutes, or until the rice is tender and has absorbed most of the liquid.

Step 11

Five minutes before the rice finishes cooking, stir in the frozen peas and diced carrot. Replace the lid and allow the vegetables to steam with the rice.

Step 12

Once the rice is fully cooked, remove the saucepan from heat and let it rest, covered, for 5 minutes.

Step 13

If desired, stir in the low-sodium soy sauce for an extra layer of flavor.

Step 14

Fluff the rice with a fork, remove the bay leaf and cinnamon stick, and serve warm.

Step 15

Garnish with freshly chopped parsley or cilantro, if desired.

Nutrition Facts

Serving size	958.9 grams (958.9g)

Amount per serving	% Daily Value*
Calories	533

Total Fat 16.90g	22%
Saturated Fat 2.60g	13%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 248mg	11%
Total Carbohydrate 85.30g	31%
Dietary Fiber 14.20g	51%
Total Sugars 14.60g
Protein 12.90g	26%

Vitamin D 0IU	0%
Calcium 183mg	14%
Iron 6mg	33%
Potassium 871mg	19%

*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: 27.9%

Protein: 9.5%

Carbs: 62.6%