Low Sodium Herbed Brown Rice
Transform plain brown rice into a fragrant, flavorful, and heart-healthy side dish with this Low Sodium Herbed Brown Rice recipe. Packed with nutrient-rich brown rice and vibrant fresh herbs like parsley, thyme, and rosemary, this dish is elevated with a touch of zesty lemon and aromatic garlic. The use of olive oil and black pepper adds a subtle richness while keeping it low in sodium, making it perfect for health-conscious eaters. Quick to prepare in under an hour, this versatile recipe works beautifully as a wholesome side dish or a base for your favorite protein or veggie-packed main course. Perfect for meal prep or family dinners, it’s a deliciously simple way to bring fresh, herbaceous flavors to your table.
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Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon olive oil
- 2 cloves garlic
- 2 tablespoons fresh parsley
- 1 teaspoon fresh thyme leaves
- 1 teaspoon fresh rosemary
- 1 teaspoon lemon zest
- 0.5 teaspoon black pepper
Directions
Step 1
Rinse the brown rice under cool running water using a fine mesh strainer to remove excess starch. Set aside.
Step 2
In a medium-sized pot, bring 2 cups of water to a boil.
Step 3
Once the water is boiling, add in the rinsed brown rice and reduce the heat to low. Cover the pot with a tight-fitting lid and let it simmer for approximately 40 minutes, or until the rice is tender and the water is absorbed.
Step 4
While the rice is cooking, finely mince the garlic and chop the fresh parsley, thyme leaves, and rosemary.
Step 5
Once the rice is cooked, remove the pot from heat but keep it covered for 5 minutes to let it steam.
Step 6
Fluff the rice with a fork and drizzle in 1 tablespoon of olive oil.
Step 7
Add the minced garlic, fresh parsley, thyme, rosemary, lemon zest, and black pepper to the rice. Stir gently to evenly distribute the herbs and flavors.
Step 8
Taste and adjust the seasoning, if desired, keeping it low-sodium-friendly.
Step 9
Serve warm as a nutritious side dish or as a base for your favorite main course.
Nutrition Facts
| Serving size | (705.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 356.9 |
| Total Fat 15.9g | 0% |
| Saturated Fat 2.6g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 0mg | 0% |
| Sodium 30.0mg | 0% |
| Total Carbohydrate 48.1g | 0% |
| Dietary Fiber 4.6g | 0% |
| Total Sugars 0.9g | |
| Protein 5.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 72.4mg | 0% |
| Iron 1.7mg | 0% |
| Potassium 173.4mg | 0% |
Source of Calories