Heart-Healthy Yellow Rice with Vegetables

Brighten up your dinner table with this vibrant and nutritious Heart-Healthy Yellow Rice with Vegetables! Made with fiber-rich brown rice, fragrant turmeric, and a colorful medley of fresh vegetables like zucchini, carrots, and red bell pepper, this recipe is as wholesome as it is delicious. Simmered in low-sodium vegetable broth for added flavor, this dish is naturally low in sodium while bursting with nutrients. A splash of lemon juice and a sprinkle of fresh parsley elevate the flavors, making it the perfect side dish or light main course. Simple, quick, and ideal for meal prep, this one-pan wonder is a must-try for anyone looking to enjoy a wellness-focused twist on classic yellow rice.

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Low-sodium vegetable broth
• 1 teaspoon Turmeric powder
• 1 tablespoon Olive oil (extra virgin)
• 1 medium Yellow onion, diced
• 3 cloves Garlic cloves, minced
• 1 medium Carrot, diced
• 1 medium Red bell pepper, diced
• 0.5 cup Frozen peas
• 1 medium Zucchini, diced
• 0.5 teaspoon Paprika
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

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

Step 2

In a medium saucepan, bring the low-sodium vegetable broth to a boil. Stir in the brown rice and turmeric powder. Reduce the heat to low, cover, and simmer for about 25-30 minutes, or until the rice is tender and the liquid is absorbed.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook for 2-3 minutes until softened.

Step 4

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

Step 5

Add the diced carrot, red bell pepper, zucchini, and paprika. Cook for 6-8 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.

Step 6

Stir in the frozen peas and cook for another 2 minutes.

Step 7

Fluff the cooked rice with a fork and add it to the skillet with the vegetables. Mix well to combine.

Step 8

Season with black pepper and adjust seasoning as necessary to taste. Be mindful not to add extra salt for a heart-healthy dish.

Step 9

Drizzle the lemon juice over the rice and vegetables. Stir gently to distribute the flavors.

Step 10

Remove from heat and garnish the dish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	(1284.8g)

Amount per serving	% Daily Value*
Calories	603.9

Total Fat 17.2g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 358.5mg	0%
Total Carbohydrate 99.5g	0%
Dietary Fiber 17.1g	0%
Total Sugars 23.8g
Protein 16.2g	0%

Vitamin D 0IU	0%
Calcium 189.4mg	0%
Iron 5.9mg	0%
Potassium 1997.1mg	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: 25.1%

Protein: 10.5%

Carbs: 64.4%