Low Sodium Rice with Beans and Vegetables

Packed with vibrant flavors and wholesome ingredients, this Low Sodium Rice with Beans and Vegetables recipe is a heart-healthy twist on a classic comfort dish. Featuring nutty brown rice, protein-rich black beans, and a colorful medley of fresh zucchini, red bell pepper, and diced tomatoes, this one-pot meal is seasoned with aromatic cumin and paprika for a savory kick. A splash of fresh lime juice and a sprinkle of cilantro add zesty freshness, while the use of unsalted vegetable broth and low sodium beans keeps the dish light yet satisfying. Perfect as a nutritious main course or a flavorful side dish, this recipe is easy to make, ready in under an hour, and ideal for anyone seeking a low-sodium, high-flavor meal solution.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 cup unsalted vegetable broth
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 15 ounce canned low sodium black beans, rinsed and drained
• 14.5 ounce canned low sodium diced tomatoes, drained
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• 0.5 teaspoon black pepper
• 2 tablespoons fresh lime juice
• 0.25 cup fresh cilantro, chopped

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Combine the rice, water, and unsalted vegetable broth in a medium-sized pot. Bring to a boil over high heat.

Step 2

Once boiling, reduce the heat to low, cover the pot, and simmer for about 45 minutes or until the rice is tender and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-5 minutes until it becomes translucent.

Step 4

Add the minced garlic to the skillet and sauté for another 1 minute until fragrant.

Step 5

Stir in the diced red bell pepper and zucchini, cooking for about 5 minutes until they begin to soften.

Step 6

Add the rinsed black beans, drained diced tomatoes, cumin powder, paprika, and black pepper to the skillet. Stir everything together well and cook for an additional 5-7 minutes, allowing the flavors to meld.

Step 7

Once the rice is ready, fluff it with a fork and gently combine it with the bean and vegetable mixture in the skillet. Mix well to ensure all ingredients are evenly distributed.

Step 8

Remove the skillet from the heat and stir in the fresh lime juice and chopped cilantro.

Step 9

Serve the Low Sodium Rice with Beans and Vegetables warm, garnished with extra cilantro if desired.

Nutrition Facts

Serving size	(2247.4g)

Amount per serving	% Daily Value*
Calories	969.1

Total Fat 20.6g	0%
Saturated Fat 3.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 598.3mg	0%
Total Carbohydrate 163.9g	0%
Dietary Fiber 42.7g	0%
Total Sugars 28.8g
Protein 40.2g	0%

Vitamin D 0IU	0%
Calcium 406.8mg	0%
Iron 14.4mg	0%
Potassium 2882.3mg	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: 18.5%

Protein: 16.1%

Carbs: 65.4%