Heart-Healthy Spicy Rice

Elevate your mealtime with this flavorful and nutritious Heart-Healthy Spicy Rice, a vibrant dish bursting with wholesome ingredients and bold spices. Made with fiber-rich brown rice simmered in low-sodium vegetable broth, this recipe features a colorful medley of bell peppers, carrots, and frozen peas for a veggie-packed meal. Aromatic spices like cumin, smoked paprika, and cayenne pepper add a smoky, spicy kick, while a final touch of fresh parsley and zesty lemon juice brightens every bite. Cooked in heart-friendly extra virgin olive oil and free of added salt, this dish is perfect for those seeking a healthy, low-sodium option that doesn’t skimp on taste. Whether served as a satisfying main or a hearty side, this easy-to-make recipe is ready in just under an hour and is sure to please both your palate and your health-conscious goals!

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Low-sodium vegetable broth
• 1 tablespoon Extra virgin olive oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 medium Bell pepper, finely diced
• 1 medium Carrot, finely diced
• 1 cup Canned no-salt-added diced tomatoes
• 1 teaspoon Cumin
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Ground turmeric
• 0.25 teaspoon Cayenne pepper
• 0.5 cup Frozen peas
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Fresh lemon juice

Directions

Step 1

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

Step 2

In a medium saucepan, bring the low-sodium vegetable broth to a boil. Add the rinsed rice, reduce the heat to low, cover, and let it simmer for about 30 minutes or until the rice is tender and the liquid is absorbed. Remove from heat and let it rest covered for 5 minutes.

Step 3

While the rice cooks, heat the olive oil in a large nonstick skillet over medium heat.

Step 4

Add the chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 5

Stir in the minced garlic, diced bell pepper, and diced carrot. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are tender.

Step 6

Add the diced tomatoes, cumin, smoked paprika, turmeric, and cayenne pepper to the skillet. Stir well to combine and let the mixture simmer gently for 5 minutes.

Step 7

Stir in the cooked brown rice and frozen peas. Cook for another 2-3 minutes until the peas are heated through and the flavors meld together.

Step 8

Remove from heat and stir in the fresh parsley and lemon juice for a bright, fresh finish.

Step 9

Taste and adjust the seasoning if needed, keeping mind that it's a low-sodium dish.

Step 10

Serve warm and enjoy your heart-healthy spicy rice!

Nutrition Facts

Serving size	1330.1 grams (1330.1g)

Amount per serving	% Daily Value*
Calories	627

Total Fat 18.30g	23%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 386mg	17%
Total Carbohydrate 103.50g	38%
Dietary Fiber 19.40g	69%
Total Sugars 27.20g
Protein 16.20g	32%

Vitamin D 0IU	0%
Calcium 212mg	16%
Iron 7mg	41%
Potassium 1898mg	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: 25.6%

Protein: 10.1%

Carbs: 64.3%