Heart-Healthy Caribbean Pineapple Rice

Transport your taste buds to the tropics with this vibrant and nourishing Heart-Healthy Caribbean Pineapple Rice. This plant-based recipe combines the nutty goodness of fiber-rich brown rice with the natural sweetness of pineapple chunks, creating a perfect balance of flavors. Infused with aromatic spices like turmeric and cumin, and enriched by the creamy addition of unsweetened coconut milk, this dish delivers a zesty Caribbean flair in every bite. Colorful veggies like red bell pepper and carrots add a satisfying crunch, while fresh cilantro and lime juice provide a refreshing finish. Perfect as a wholesome side or a light main course, this heart-healthy, low-sodium dish is as nutritious as it is delicious. Ready in under an hour, it’s an easy way to bring the flavors of the islands to your table while supporting a healthy lifestyle.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 1 tablespoon Olive oil
• 3 cloves Garlic
• 1 medium Red bell pepper
• 1 medium Carrot
• 1 cup Pineapple chunks
• 1 cup Low sodium vegetable broth
• 0.5 cup Coconut milk, unsweetened
• 0.5 teaspoon Ground turmeric
• 0.5 teaspoon Ground cumin
• 0.25 teaspoon Black pepper
• 0.25 cup fresh cilantro
• 2 stalks Green onions
• 1 whole Lime

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear to remove excess starch. This helps make the rice less sticky.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice to the water, cover, and reduce the heat to low. Let it simmer for about 30-35 minutes or until the rice is tender and the water is absorbed.

Step 3

While the rice is cooking, finely chop the garlic cloves. Dice the red bell pepper and carrot into small, uniform pieces to ensure even cooking.

Step 4

In a large skillet, heat the olive oil over medium heat. Add the garlic, red bell pepper, and carrot, and sauté for 5-6 minutes until the vegetables are soft and aromatic.

Step 5

Add the pineapple chunks to the skillet and stir them in with the vegetables. Continue to cook for another 2-3 minutes to warm the pineapple.

Step 6

Pour in the low sodium vegetable broth and unsweetened coconut milk into the skillet with the vegetables. Stir well to combine.

Step 7

Add ground turmeric, ground cumin, and black pepper to the skillet, stirring to incorporate all the flavors.

Step 8

Once the rice is cooked, add it to the skillet with the vegetable and pineapple mixture. Stir gently to combine all the ingredients evenly.

Step 9

Chop the fresh cilantro and green onions. Add them to the skillet, stirring them into the rice.

Step 10

Squeeze the juice of one lime over the rice mixture for a zesty finish. Taste and adjust seasoning as needed.

Step 11

Serve the Heart-Healthy Caribbean Pineapple Rice warm as a side dish or a vibrant main course. Garnish with extra cilantro or a wedge of lime if desired.

Nutrition Facts

Serving size	(1512.1g)

Amount per serving	% Daily Value*
Calories	580.0

Total Fat 19.3g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 225.4mg	0%
Total Carbohydrate 97.4g	0%
Dietary Fiber 13.8g	0%
Total Sugars 26.4g
Protein 10.8g	0%

Vitamin D 0IU	0%
Calcium 189.3mg	0%
Iron 5.6mg	0%
Potassium 1149.6mg	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: 28.6%

Protein: 7.1%

Carbs: 64.2%