Heart-Healthy Tomato Rice

Savor the wholesome goodness of Heart-Healthy Tomato Rice, a vibrant and nutritious twist on a classic comfort dish that’s perfect for weeknight dinners or meal prep. Made with fiber-rich brown rice simmered in low-sodium vegetable broth, this recipe is infused with a medley of warm spices like paprika, cumin, and turmeric. Juicy tomatoes, no-salt-added tomato paste, and tender peas add layers of flavor and color, while a touch of olive oil and fresh parsley bring it all together. Ready in under an hour and packed with heart-smart ingredients, this one-pot dish delivers on taste and healthy eating goals without compromising on ease or satisfaction. Whether served as a standalone vegetarian delight or a complementary side, it’s a delicious way to make wholesome eating a breeze!

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 olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic, minced
• 2 large tomatoes, finely diced
• 2 tablespoons no-salt-added tomato paste
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 0.5 teaspoon ground turmeric
• 0.25 teaspoon black pepper
• 0.5 cup frozen peas
• 2 tablespoons fresh parsley, chopped (optional for garnish)

Directions

Step 1

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

Step 2

In a medium saucepan, bring the low-sodium vegetable broth to a boil. Add the rinsed brown rice, reduce the heat to low, cover, and simmer for 35 minutes or until the rice is tender and all the liquid is absorbed. Remove from heat and let it rest, covered, for 5 minutes. Fluff with a fork.

Step 3

In a large skillet, heat the olive oil 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 and cook for another 1 minute until fragrant.

Step 6

Add the diced tomatoes and cook for 4-5 minutes, allowing them to break down slightly.

Step 7

Stir in the no-salt-added tomato paste, paprika, cumin, turmeric, and black pepper, mixing well to combine the flavors.

Step 8

Add the cooked brown rice to the skillet and mix gently to coat the rice evenly with the tomato mixture.

Step 9

Stir in the frozen peas and cook for 2-3 more minutes until the peas are heated through.

Step 10

Remove from heat and garnish with freshly chopped parsley if desired.

Step 11

Serve warm and enjoy your heart-healthy tomato rice!

Nutrition Facts

Serving size	1237.2 grams (1237.2g)

Amount per serving	% Daily Value*
Calories	605

Total Fat 17.90g	23%
Saturated Fat 2.80g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 334mg	15%
Total Carbohydrate 98.90g	36%
Dietary Fiber 16.50g	59%
Total Sugars 24.70g
Protein 16.60g	33%

Vitamin D 0IU	0%
Calcium 190mg	15%
Iron 8mg	43%
Potassium 2053mg	44%

*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: 25.9%

Protein: 10.7%

Carbs: 63.5%