Heart-Healthy Spinach Rice

Elevate your weeknight dinner with Heart-Healthy Spinach Rice, a wholesome, nutrient-packed dish that’s as delicious as it is good for you. This recipe features tender, fiber-rich brown rice combined with vibrant sautéed spinach, fragrant garlic, and a hint of zesty lemon for a fresh burst of flavor. Cooked in low-sodium vegetable broth and lightly seasoned, this dish is perfect for those seeking a low-sodium, heart-healthy meal option. Ready in just 40 minutes, it’s an effortlessly satisfying addition to your meal prep rotation or a nourishing side for grilled proteins. Serve it warm and let its simple yet bold flavors shine.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 4 cups fresh spinach
• 1 tablespoon olive oil
• 3 cloves garlic
• 1 small onion
• 0.5 cup low-sodium vegetable broth
• 1 tablespoon lemon juice
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt

Directions

Step 1

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

Step 2

In a medium saucepan, add 2 cups of water and the rinsed rice. Bring to a boil over high heat, then reduce the heat to low, cover, and let simmer for about 25-30 minutes or until the rice is tender and water is absorbed. Set aside.

Step 3

While the rice is cooking, finely chop the onion and mince the garlic cloves.

Step 4

Heat 1 tablespoon of olive oil in a large, nonstick skillet over medium heat. Add the onion and sauté for 3-4 minutes until softened.

Step 5

Add the minced garlic to the skillet and cook for 1 minute until fragrant.

Step 6

Gradually add the fresh spinach to the skillet, stirring occasionally, until wilted. This should take 2-3 minutes.

Step 7

Once the spinach is wilted, pour in the low-sodium vegetable broth and stir to combine. Cook for another 2-3 minutes to allow the flavors to blend.

Step 8

Add the cooked brown rice to the skillet and gently stir until the rice is evenly coated with the spinach mixture.

Step 9

Stir in the lemon juice, black pepper, and salt (adjust salt per preference, keeping in mind it's meant to be low-sodium). Mix well to combine.

Step 10

Remove from heat, taste, and adjust seasoning if needed. Serve warm and enjoy a heart-healthy meal!

Nutrition Facts

Serving size	1070.1 grams (1070.1g)

Amount per serving	% Daily Value*
Calories	450

Total Fat 16.10g	21%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.40g
Cholesterol 0mg	0%
Sodium 781mg	34%
Total Carbohydrate 66.80g	24%
Dietary Fiber 8.50g	30%
Total Sugars 7.00g
Protein 10.20g	20%

Vitamin D 0IU	0%
Calcium 211mg	16%
Iron 5mg	29%
Potassium 428mg	9%

*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: 32.0%

Protein: 9.0%

Carbs: 59.0%