Heart-Healthy Turmeric Rice

Elevate your mealtime with this vibrant and nutritious Heart-Healthy Turmeric Rice, a dish brimming with bold flavors and wholesome goodness. Made with fiber-rich brown rice, fragrant garlic, and warming spices like turmeric and cumin, this recipe not only delights the palate but also supports overall wellness. Simmered in a mix of water and low-sodium vegetable broth, the rice absorbs a rich, savory base while maintaining its light and fluffy texture. A finishing touch of fresh parsley, zesty lemon juice, and a hint of black pepper adds brightness and balance, making this golden-hued dish perfect as a side or a satisfying vegetarian main course. With minimal prep and no-fuss ingredients, this turmeric rice is a must-try for anyone seeking a heart-smart, flavorful addition to their weekly menu.

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 1 tablespoon Extra virgin olive oil
• 2 cloves Garlic, minced
• 1 teaspoon Turmeric powder
• 0.5 teaspoon Ground cumin
• 1 cup Low-sodium vegetable broth
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Lemon juice
• 0.25 teaspoon Freshly ground black pepper
• 0 pinch Salt (optional, to taste)

Directions

Step 1

Rinse the brown rice thoroughly under cold water until the water runs clear to remove excess starch.

Step 2

In a medium saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to burn it.

Step 3

Stir in the turmeric powder and ground cumin, cooking for another 30 seconds to toast the spices and enhance their flavor.

Step 4

Add the rinsed brown rice to the pot, stirring well to coat the grains with the spice mixture.

Step 5

Pour in the water and the low-sodium vegetable broth. Bring the mixture to a boil over medium-high heat.

Step 6

Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let it simmer for 35-40 minutes, or until the rice is tender and the liquid is absorbed.

Step 7

Remove the saucepan from the heat and let it sit, covered, for 5 minutes to allow the rice to steam and fully absorb the flavors.

Step 8

Fluff the rice gently with a fork. Stir in the chopped parsley, lemon juice, and freshly ground black pepper. Adjust salt to taste, if desired.

Step 9

Serve warm as a nutritious side dish or a light main course. Garnish with additional parsley, if preferred.

Nutrition Facts

Serving size	974 grams (974.0g)

Amount per serving	% Daily Value*
Calories	387

Total Fat 16.30g	21%
Saturated Fat 2.50g	13%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2375mg	103%
Total Carbohydrate 55.40g	20%
Dietary Fiber 5.00g	18%
Total Sugars 2.50g
Protein 6.50g	13%

Vitamin D 0IU	0%
Calcium 107mg	8%
Iron 4mg	20%
Potassium 499mg	11%

*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: 37.2%

Protein: 6.6%

Carbs: 56.2%