Heart-Healthy Banana Leaf Wrapped Rice

Elevate your meal prep with this vibrant and nourishing Heart-Healthy Banana Leaf Wrapped Rice, a recipe that combines wholesome ingredients with a touch of tropical charm. Featuring nutty brown rice, a medley of colorful vegetables like spinach, carrots, and red bell peppers, and a subtle infusion of turmeric and cilantro, this dish is as nutritious as it is flavorful. Wrapped in aromatic banana leaves and gently steamed, the rice absorbs a delicate, earthy essence, creating a truly unique dining experience. Perfect for healthy eating enthusiasts, this recipe is low in fat, high in fiber, and packed with vitamins. Serve with a squeeze of fresh lime for a zesty finish, and enjoy a meal that’s as good for the heart as it is for the taste buds!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 1 tablespoon Olive oil
• 1 medium, finely chopped Onion
• 2 cloves, minced Garlic
• 1 medium, diced Carrot
• 1 medium, diced Red bell pepper
• 0.5 cup Peas
• 1 cup, chopped Spinach
• 0.5 teaspoon Salt
• 0.25 teaspoon Turmeric powder
• 0.25 teaspoon Ground black pepper
• 0.25 cup, chopped Cilantro
• 4 large pieces Banana leaves
• 1 medium, cut into wedges for serving Lime

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Drain and set aside.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice, reduce heat to low, and cover. Cook for about 25 minutes or until the rice is tender and water is absorbed. Fluff with a fork and set aside.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the finely chopped onion and minced garlic, and sauté for 2-3 minutes until the onions become translucent.

Step 4

Add the diced carrot and red bell pepper to the skillet. Sauté for an additional 5 minutes until the vegetables are tender.

Step 5

Stir in the peas, chopped spinach, salt, turmeric, and black pepper. Cook for another 2 minutes until the spinach is wilted.

Step 6

Remove the skillet from heat and stir in the cooked rice and chopped cilantro, mixing all the ingredients evenly.

Step 7

Rinse the banana leaves and pat them dry with a clean towel.

Step 8

Lay out each banana leaf on a clean surface and spoon an equal amount of the rice and vegetable mixture onto the center of each leaf.

Step 9

Fold the sides of the banana leaf over the mixture and roll it into a tight parcel. Secure with toothpicks if necessary.

Step 10

Place the banana leaf parcels in a steamer basket over boiling water and steam for 5-7 minutes. The banana leaf will impart a subtle flavor to the rice.

Step 11

Carefully remove the parcels from the steamer and let them cool for a minute before unwrapping.

Step 12

Serve the banana leaf wrapped rice with lime wedges on the side for a fresh citrus kick.

Nutrition Facts

Serving size	(1602.8g)

Amount per serving	% Daily Value*
Calories	571.5

Total Fat 17.3g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1284.5mg	0%
Total Carbohydrate 94.1g	0%
Dietary Fiber 16.4g	0%
Total Sugars 19.6g
Protein 14.7g	0%

Vitamin D 0IU	0%
Calcium 181.8mg	0%
Iron 4.4mg	0%
Potassium 1191.4mg	0%

*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: 26.3%

Protein: 10.0%

Carbs: 63.7%