Heart-Healthy Rice with Tomato Sauce

Elevate your mealtime with this delicious and nutrient-packed Heart-Healthy Rice with Tomato Sauce. This wholesome recipe features tender brown rice as a fiber-rich base, topped with a vibrant tomato sauce infused with aromatic garlic, onion, and a blend of dried herbs like oregano and basil. Red bell pepper and fresh spinach add natural sweetness and a burst of color, while extra virgin olive oil keeps it heart-smart. Ready in under an hour, this dish is an easy, satisfying option for busy weeknights or meal prep. Garnish with fresh parsley for a touch of brightness, and enjoy a healthy, flavorful meal that’s perfect for the whole family.

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
• 2 tablespoons extra virgin olive oil
• 1 medium onion
• 2 cloves garlic
• 14.5 ounces canned crushed tomatoes
• 1 medium red bell pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt
• 2 cups spinach
• 0.25 cup fresh parsley

Directions

Step 1

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

Step 2

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

Step 3

While the rice is cooking, prepare the tomato sauce. Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium heat.

Step 4

Dice the onion and mince the garlic. Add them to the skillet, cooking for about 5 minutes or until the onion becomes translucent.

Step 5

Dice the red bell pepper and add it to the skillet. Cook for another 3-5 minutes until the pepper is softened.

Step 6

Pour in the canned crushed tomatoes, stirring to combine with the vegetables.

Step 7

Stir in the dried oregano, dried basil, black pepper, and salt. Allow the sauce to simmer gently on low heat for about 10 minutes to let the flavors meld together.

Step 8

Add the spinach to the tomato sauce, stirring until wilted, which should take about 2 minutes.

Step 9

Once the rice has finished cooking, fluff it with a fork and portion it onto plates.

Step 10

Top the rice with the tomato sauce mixture.

Step 11

Garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1464.9g)

Amount per serving	% Daily Value*
Calories	702.1

Total Fat 32.0g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 1203.2mg	0%
Total Carbohydrate 97.5g	0%
Dietary Fiber 17.2g	0%
Total Sugars 29.7g
Protein 16.1g	0%

Vitamin D 0IU	0%
Calcium 281.7mg	0%
Iron 7.4mg	0%
Potassium 2423.1mg	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: 38.8%

Protein: 8.7%

Carbs: 52.5%