Heart-Healthy Savory Rice with Tomato and Vegetable Stew

Elevate your weeknight dinner with this vibrant and **heart-healthy savory rice with tomato and vegetable stew**. This wholesome recipe combines nutty, fiber-rich brown rice with a medley of nutrient-packed vegetables, including zucchini, red bell pepper, and eggplant, all simmered in a flavorful tomato and low-sodium broth infused with cumin and oregano. Fresh spinach and parsley add a burst of color and freshness to the dish, making it as nutritious as it is delicious. Perfect for those seeking a balanced, low-sodium, plant-based meal, this comforting dish is easy to prepare in under an hour and ideal for a family dinner. Pair this one-pot wonder with crusty whole-grain bread or enjoy it solo for a satisfying, guilt-free feast.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 medium red bell pepper, chopped
• 1 medium zucchini, diced
• 1 small eggplant, diced
• 14 ounces canned tomatoes, with juice
• 1 cup low-sodium vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 2 cups spinach, fresh
• 0.25 cup fresh parsley, chopped

Directions

Step 1

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

Step 2

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

Step 3

While the rice is cooking, heat the olive oil in a large skillet or pot over medium heat.

Step 4

Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 5

Stir in the minced garlic, and cook for an additional 1 minute until fragrant.

Step 6

Add the chopped red bell pepper, zucchini, and eggplant, and sauté for 5-7 minutes until the vegetables begin to soften.

Step 7

Pour in the canned tomatoes with their juice and the low-sodium vegetable broth.

Step 8

Stir in the ground cumin, dried oregano, and black pepper. Bring the mixture to a gentle simmer.

Step 9

Cover and cook the stew for 15 minutes, stirring occasionally, until the vegetables are cooked through.

Step 10

Stir in the fresh spinach and cook for an additional 2-3 minutes until wilted.

Step 11

Remove the stew from heat and stir in the chopped fresh parsley.

Step 12

Serve the stew over the cooked brown rice and enjoy a warm, heart-healthy meal.

Nutrition Facts

Serving size	(2288.0g)

Amount per serving	% Daily Value*
Calories	731.4

Total Fat 21.4g	0%
Saturated Fat 3.4g	0%
Polyunsaturated Fat 2.0g
Cholesterol 0mg	0%
Sodium 1668.8mg	0%
Total Carbohydrate 112.4g	0%
Dietary Fiber 26.9g	0%
Total Sugars 31.9g
Protein 29.2g	0%

Vitamin D 0IU	0%
Calcium 657.9mg	0%
Iron 15.1mg	0%
Potassium 4696.0mg	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: 25.4%

Protein: 15.4%

Carbs: 59.2%