Heart-Healthy Rice with Peas and Corn

Elevate your dinner table with this Heart-Healthy Rice with Peas and Corn, a wholesome, nutrient-packed dish perfect as a vibrant side or light main course. Featuring nutty brown rice, sweet pops of fresh peas and corn, and a rich flavor base of sautéed onion and garlic, this recipe is a symphony of natural, healthy ingredients. Simmered with low-sodium vegetable broth and finished with a refreshing splash of lemon juice and a sprinkle of fresh parsley, it’s as nutritious as it is delicious. Ready in just 40 minutes, this one-pot wonder is low in sodium, high in fiber, and bursting with bright flavors that the whole family will love. Whether you’re seeking a heart-healthy meal or just a satisfying veggie-forward option, this dish is sure to impress.

Nutriscore Rating: 75/100

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
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 cup fresh peas
• 1 cup sweet corn kernels
• 1 cup low-sodium vegetable broth
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon salt

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Drain well.

Step 2

In a medium-sized saucepan, bring 2 cups of water to a boil. Add the rinsed brown rice, lower the heat to simmer, and cover with a lid. Let it cook for about 30-35 minutes, until the rice is tender and the water is absorbed. Remove from heat and let it stand for 5 minutes.

Step 3

While the rice is cooking, heat the extra-virgin olive oil in a large non-stick skillet over medium heat. Add the finely chopped onion and sauté for 3-4 minutes until it's soft and translucent.

Step 4

Add the minced garlic to the skillet and cook for another minute, stirring frequently to avoid burning.

Step 5

Add the fresh peas and sweet corn kernels to the skillet. Sauté for about 5 minutes until they are cooked through and slightly tender.

Step 6

Pour the low-sodium vegetable broth into the skillet with the vegetables, and bring the mixture to a gentle simmer.

Step 7

Add the cooked brown rice to the skillet and gently mix everything together. Pour in the lemon juice and sprinkle in the fresh parsley, ground black pepper, and salt. Stir until all ingredients are well combined and heated through.

Step 8

Taste and adjust seasoning if necessary. Serve warm as a wholesome side or a light main dish.

Nutrition Facts

Serving size	(1419.8g)

Amount per serving	% Daily Value*
Calories	706.6

Total Fat 18.8g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 801.7mg	0%
Total Carbohydrate 122.6g	0%
Dietary Fiber 19.0g	0%
Total Sugars 27.8g
Protein 21.6g	0%

Vitamin D 0IU	0%
Calcium 158.2mg	0%
Iron 5.2mg	0%
Potassium 1464.7mg	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: 22.7%

Protein: 11.6%

Carbs: 65.7%