Low Sodium Herbed Rice
Transform your mealtime with this flavorful, heart-healthy Low Sodium Herbed Rice, a recipe that blends the nutty richness of brown rice with the vibrant freshness of parsley, thyme, and basil. Perfect for those seeking a low-sodium, wholesome side dish, this recipe elevates simplicity with a fragrant sauté of garlic and olive oil, a hint of lemon zest for brightness, and subtle spice from black pepper and onion powder. Ready in under an hour, this dish pairs beautifully with grilled proteins or roasted vegetables, making it an essential addition to your healthy eating repertoire. Whether you're meal prepping or hosting a dinner party, this endlessly versatile herbed rice is as nutritious as it is delicious!
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Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 2 tablespoons fresh parsley, finely chopped
- 1 tablespoon fresh thyme, leaves only
- 1 tablespoon fresh basil, finely chopped
- 1 teaspoon lemon zest
- 0.5 teaspoon black pepper
- 0.5 teaspoon onion powder
Directions
Step 1
Rinse the brown rice in a fine mesh strainer under cold running water to remove excess starch and prevent it from getting sticky during cooking.
Step 2
In a medium-sized saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute, being careful not to burn it.
Step 3
Add the rinsed brown rice to the saucepan and stir to coat the rice with the oil and garlic.
Step 4
Pour in the water, and add the onion powder and black pepper. Stir to combine.
Step 5
Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover with a lid, and let it simmer gently.
Step 6
Allow the rice to cook for 35-40 minutes or until the water is fully absorbed and the rice is tender. Avoid removing the lid frequently, as the trapped steam is key for even cooking.
Step 7
While the rice is cooking, prepare the fresh herbs by finely chopping the parsley, thyme leaves, and basil, and zesting the lemon using a fine grater.
Step 8
Once the rice is cooked, remove it from the heat and let it sit, covered, for an additional 5 minutes. This step helps to fully absorb the flavors and moisture.
Step 9
Fluff the rice gently with a fork, and stir in the parsley, thyme, basil, and lemon zest until well distributed. Adjust seasoning with more black pepper if desired.
Step 10
Serve the herbed rice warm as a side dish to your favorite low-sodium main courses.
Nutrition Facts
| Serving size | (715.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 370.3 |
| Total Fat 15.9g | 0% |
| Saturated Fat 2.6g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 0mg | 0% |
| Sodium 31.2mg | 0% |
| Total Carbohydrate 51.2g | 0% |
| Dietary Fiber 5.0g | 0% |
| Total Sugars 1.0g | |
| Protein 6.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 100.1mg | 0% |
| Iron 2.1mg | 0% |
| Potassium 225.1mg | 0% |
Source of Calories