Low Fat Savory Pumpkin Rice

Elevate your meal prep with this Low Fat Savory Pumpkin Rice, a wholesome and aromatic dish that pairs fluffy basmati rice with the rich creaminess of pumpkin puree. Infused with warm spices like cumin and coriander and simmered in low-sodium vegetable broth, this recipe delivers bold flavor while staying light and health-conscious. A hint of garlic, sautéed onions, and a sprinkle of fresh parsley add layers of freshness and depth to every bite. Ready in just 35 minutes, this gluten-free and dairy-free rice dish is the perfect side for roasted vegetables, grilled proteins, or a hearty vegan meal on its own. Perfectly easy, irresistibly savory, and packed with seasonal fall flair—this recipe is a nutritious, budget-friendly crowd-pleaser.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 cup Pumpkin puree
• 2 cups Low-sodium vegetable broth
• 1 medium, diced Onion
• 2 cloves, minced Garlic
• 1 teaspoon Olive oil
• 1 teaspoon Cumin powder
• 0.5 teaspoon Ground coriander
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons, chopped Fresh parsley

Directions

Step 1

Rinse the basmati rice under cold running water until the water runs clear, then set aside to drain.

Step 2

In a medium saucepan, heat the olive oil over medium heat. Add the diced onion and cook, stirring occasionally, until soft and translucent, about 5 minutes.

Step 3

Add the minced garlic to the pan and sauté for an additional 1 minute until fragrant.

Step 4

Stir in the cumin powder and ground coriander, cooking for another minute to toast the spices.

Step 5

Add the rinsed rice to the pot, stirring to coat it in the oil and spice mixture for about 2 minutes.

Step 6

Pour in the pumpkin puree and low-sodium vegetable broth, stir well, and bring the mixture to a boil.

Step 7

Reduce the heat to low, cover the saucepan, and simmer for 15 minutes, or until the rice is tender and the liquid is absorbed.

Step 8

Remove the saucepan from heat and let it sit, covered, for 5 minutes to allow the rice to finish steaming.

Step 9

Fluff the rice with a fork, then stir in salt, black pepper, and fresh parsley.

Step 10

Serve warm, garnished with additional parsley if desired, and enjoy your low fat savory pumpkin rice.

Nutrition Facts

Serving size	(1109.3g)

Amount per serving	% Daily Value*
Calories	625.1

Total Fat 22.7g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 3.2g
Cholesterol 4.9mg	0%
Sodium 1508.3mg	0%
Total Carbohydrate 95.0g	0%
Dietary Fiber 10.9g	0%
Total Sugars 17.3g
Protein 12.9g	0%

Vitamin D 0IU	0%
Calcium 187.4mg	0%
Iron 9.3mg	0%
Potassium 1353.7mg	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: 32.1%

Protein: 8.1%

Carbs: 59.8%