Heart-Healthy Tehri

Elevate your mealtime with this vibrant and nourishing Heart-Healthy Tehri, a wholesome twist on the classic one-pot rice dish from North India. Made with nutrient-packed brown rice and a colorful medley of fresh vegetables like carrots, peas, spinach, and cauliflower, this recipe is a flavorful celebration of plant-based goodness. Aromatic spices like cumin, turmeric, and coriander infuse each grain with warmth, while olive oil ensures a lighter, heart-conscious approach. Simmered in low-sodium vegetable broth and finished with a splash of zesty lemon juice and fresh cilantro, this dish is as nutritious as it is delicious. Perfect for family dinners or meal prep, this satisfying vegan recipe delivers both taste and health in every bite!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.25 teaspoon Red chili powder (optional)
• 3 pieces Cloves
• 1 piece Bay leaf
• 1 medium Onion, thinly sliced
• 2 cloves Garlic, minced
• 1 teaspoon Fresh ginger, grated
• 2 medium Tomatoes, finely chopped
• 1 medium Carrots, diced
• 0.5 cup Peas (fresh or frozen)
• 1 cup Cauliflower florets
• 1 cup Spinach, finely chopped
• 2 cups Low-sodium vegetable broth
• 0.5 teaspoon Salt
• 2 tablespoons Fresh cilantro leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Soak it in water for 20 minutes, then drain and set aside.

Step 2

Heat the olive oil in a large pot or deep skillet over medium heat.

Step 3

Add the cumin seeds, cloves, and bay leaf, and sauté for 30 seconds until aromatic.

Step 4

Stir in the sliced onion and cook until golden brown, about 5-7 minutes.

Step 5

Add the minced garlic and grated ginger, and sauté for 1 minute.

Step 6

Mix in the turmeric powder, coriander powder, and red chili powder (if using). Stir well to combine.

Step 7

Add the chopped tomatoes and cook for 3-5 minutes until they break down and form a thick paste.

Step 8

Toss in the diced carrots, peas, cauliflower florets, and spinach, stirring to coat the vegetables in the spice mixture.

Step 9

Pour in the low-sodium vegetable broth and bring it to a boil.

Step 10

Add the drained brown rice along with salt, and stir gently to distribute the ingredients evenly.

Step 11

Reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the rice is tender and the liquid is absorbed. Check occasionally and add a splash of water if needed to prevent sticking.

Step 12

Turn off the heat and let the Tehri rest, covered, for 5 minutes.

Step 13

Fluff the rice gently with a fork, then stir in the fresh cilantro and lemon juice.

Step 14

Serve warm and enjoy your heart-healthy Tehri!

Nutrition Facts

Serving size	1408 grams (1408.0g)

Amount per serving	% Daily Value*
Calories	655

Total Fat 19.30g	25%
Saturated Fat 3.00g	15%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1649mg	72%
Total Carbohydrate 109.20g	40%
Dietary Fiber 22.60g	81%
Total Sugars 25.00g
Protein 19.20g	38%

Vitamin D 0IU	0%
Calcium 317mg	24%
Iron 10mg	54%
Potassium 2562mg	55%

*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: 25.3%

Protein: 11.2%

Carbs: 63.6%