Low Sodium Flavorful Vegetable Rice

Elevate your side dishes with this Low Sodium Flavorful Vegetable Rice, a wholesome and vibrant recipe that’s as nutritious as it is delicious. Crafted with hearty brown rice, a colorful medley of fresh vegetables, and warming spices like cumin and turmeric, this dish is proof that low sodium doesn’t mean low flavor. Cooked with a blend of water and low-sodium vegetable broth, it absorbs a subtle richness, while a final touch of fresh parsley and a splash of lemon juice brighten every bite. Perfect as a satisfying main dish or a flavorful accompaniment, this easy, one-pot recipe comes together in under an hour and is ideal for meal prep or weeknight dinners. Healthy, aromatic, and packed with nutrients, this dish is your go-to for a low-sodium meal that doesn’t compromise on taste.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 medium onion, finely chopped
• 1 medium carrot, diced
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 0.5 cup frozen peas
• 1 cup low sodium vegetable broth
• 1 teaspoon cumin powder
• 0.5 teaspoon turmeric powder
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice
• 0.5 teaspoon black pepper, freshly ground

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Drain and set aside.

Step 2

In a large saucepan over medium heat, add the olive oil. Once the oil is hot, add the minced garlic and chopped onion. Sauté until the onion becomes translucent, about 3-4 minutes.

Step 3

Add the diced carrot, red bell pepper, and zucchini to the saucepan. Stir and cook for another 5 minutes until the vegetables begin to soften.

Step 4

Stir in the cumin powder and turmeric powder, and cook for another minute to release their flavors.

Step 5

Add the rinsed brown rice to the saucepan, stirring to coat the rice with the vegetable mixture.

Step 6

Pour in the water and low sodium vegetable broth. Bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low, cover with a lid, and simmer for 30-35 minutes or until the rice is tender and the liquid is absorbed.

Step 8

Five minutes before the rice is done, stir in the frozen peas and black pepper.

Step 9

Remove the saucepan from heat and let it sit, covered, for 5 minutes to allow the flavors to meld.

Step 10

Fluff the rice with a fork and add the chopped parsley and lemon juice. Stir to combine.

Step 11

Serve hot, garnished with extra parsley if desired.

Nutrition Facts

Serving size	(1522.3g)

Amount per serving	% Daily Value*
Calories	593.0

Total Fat 18.0g	0%
Saturated Fat 3.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 234.2mg	0%
Total Carbohydrate 95.2g	0%
Dietary Fiber 16.7g	0%
Total Sugars 22.7g
Protein 17.1g	0%

Vitamin D 0IU	0%
Calcium 221.4mg	0%
Iron 6.6mg	0%
Potassium 1765.3mg	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: 26.5%

Protein: 11.2%

Carbs: 62.3%