Heart-Healthy Tamarind Rice

Savor the vibrant flavors of Heart-Healthy Tamarind Rice, a wholesome twist on a classic South Indian favorite. This recipe swaps out white rice for nutty, fiber-rich brown rice, perfectly paired with the tangy zest of tamarind and a blend of aromatic spices like turmeric, cumin, and mustard seeds. Enhanced with the crunch of unsalted peanuts and a pop of fresh cilantro, this dish is prepared with heart-conscious ingredients, including extra virgin olive oil and low-sodium vegetable broth. It's an easy, one-skillet meal that's ready in just 35 minutes, making it an ideal choice for both busy weeknights and special occasions. Delicious served on its own or accompanied by steamed vegetables, Heart-Healthy Tamarind Rice is a flavorful way to boost your nutrition without compromising on taste. Perfect for anyone looking for a quick, healthy, and satisfying vegetarian option!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 tablespoons tamarind paste
• 0.5 cup low-sodium vegetable broth
• 1 tablespoon extra virgin olive oil
• 1 teaspoon mustard seeds
• 10 leaves curry leaves
• 0.25 teaspoon turmeric powder
• 0.5 teaspoon ground cumin
• 2 tablespoons chopped unsalted peanuts
• 2 tablespoons chopped cilantro
• 1 green chili (optional, finely chopped)
• 0.25 teaspoon salt (optional, heart-healthy alternatives preferred)

Directions

Step 1

Rinse the brown rice thoroughly and combine it with 2 cups of water in a medium saucepan. Bring to a boil, reduce the heat to low, cover, and let it simmer for about 30 minutes or until the rice is fully cooked and tender. Set aside to cool slightly.

Step 2

In a small bowl, mix the tamarind paste and low-sodium vegetable broth until smooth. Set this mixture aside.

Step 3

Heat the extra virgin olive oil in a large skillet over medium heat. Once the oil is warm, add the mustard seeds and let them crackle for about 30 seconds.

Step 4

Add the curry leaves, turmeric powder, ground cumin, and green chili (if using) to the skillet. Stir well and cook for 1-2 minutes until aromatic.

Step 5

Pour in the tamarind-broth mixture and stir to combine. Let the mixture cook for about 3-4 minutes, allowing the flavors to meld together.

Step 6

Add the cooked brown rice to the skillet and mix thoroughly to ensure the rice is evenly coated with the tamarind mixture.

Step 7

Gently toss in the chopped unsalted peanuts and mix. Taste and adjust salt, if needed, keeping heart-healthy guidelines in mind.

Step 8

Turn off the heat and sprinkle the dish with chopped cilantro for freshness.

Step 9

Serve warm as a standalone dish or alongside steamed vegetables or a side salad. Enjoy this nutritious and flavorful heart-healthy dish!

Nutrition Facts

Serving size	894.9 grams (894.9g)

Amount per serving	% Daily Value*
Calories	550

Total Fat 25.40g	33%
Saturated Fat 3.70g	19%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 662mg	29%
Total Carbohydrate 72.60g	26%
Dietary Fiber 7.60g	27%
Total Sugars 21.10g
Protein 11.10g	22%

Vitamin D 0IU	0%
Calcium 135mg	10%
Iron 4mg	21%
Potassium 709mg	15%

*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: 40.6%

Protein: 7.9%

Carbs: 51.5%