Low Sodium Flavorful Rice Quinoa Mix

Elevate your weeknight meals with this Low Sodium Flavorful Rice Quinoa Mix, a vibrant and wholesome recipe that proves healthy eating doesn’t have to sacrifice taste. Packed with nutrient-rich brown rice and quinoa, this dish is enhanced with a medley of sautéed vegetables—like sweet red bell peppers, grated carrots, and aromatic onions—and infused with bold spices like cumin and turmeric for a satisfying, savory depth. A finishing touch of fresh parsley and a splash of lemon juice brighten the flavors to perfection. This low-sodium recipe is easy to prepare, taking just 15 minutes of prep and 40 minutes of cook time, making it a versatile side dish or hearty base for your favorite protein. Ideal for health-conscious foodies, this nutritionally balanced dish is low in salt but brimming with natural flavors and wholesome ingredients.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 1 cup Quinoa
• 4 cups Water
• 2 tablespoons Olive oil
• 2 cloves Garlic, minced
• 1 medium Onion, finely chopped
• 1 medium Red bell pepper, diced
• 1 medium Carrot, grated
• 1 teaspoon Ground cumin
• 0.5 teaspoon Ground turmeric
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the brown rice and quinoa under cold water until the water runs clear to remove excess starches and bitterness.

Step 2

In a medium pot, combine the rinsed rice, quinoa, and 4 cups of water. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover, and let simmer for 20-25 minutes or until both the rice and quinoa are tender and the water is absorbed.

Step 4

While the rice and quinoa cook, heat 2 tablespoons of olive oil in a large skillet over medium heat.

Step 5

Add the minced garlic and chopped onion to the skillet. Sauté for about 3-4 minutes until the onion becomes translucent.

Step 6

Stir in the diced red bell pepper and grated carrot. Cook for an additional 5 minutes, stirring occasionally, until the vegetables are softened.

Step 7

Add the ground cumin, ground turmeric, and black pepper to the vegetable mixture. Stir to evenly coat the vegetables with the spices.

Step 8

Once the rice and quinoa are cooked, fluff with a fork and then add them to the skillet with the vegetables.

Step 9

Gently stir to combine all the ingredients. Allow them to cook together for an additional 5 minutes to blend the flavors.

Step 10

Remove the skillet from heat. Stir in the fresh chopped parsley and lemon juice for a burst of freshness.

Step 11

Serve warm as a nutritious side or a satisfying base for a protein of your choice.

Nutrition Facts

Serving size	(1710.5g)

Amount per serving	% Daily Value*
Calories	1185.4

Total Fat 43.0g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1296.1mg	0%
Total Carbohydrate 167.0g	0%
Dietary Fiber 11.3g	0%
Total Sugars 14.4g
Protein 33.3g	0%

Vitamin D 0IU	0%
Calcium 216.2mg	0%
Iron 9.8mg	0%
Potassium 1059.6mg	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: 32.6%

Protein: 11.2%

Carbs: 56.2%