Low Sodium Savory Pumpkin Rice
Transform your weeknight meals with this Low Sodium Savory Pumpkin Rice, a deliciously wholesome dish that’s perfect as a nutritious side or satisfying main course. This recipe combines fragrant basmati rice with creamy pumpkin puree, earthy thyme, and a hint of nutmeg for a subtly spiced, autumn-inspired flavor profile. Sautéed onions and garlic add depth, while fresh parsley and a splash of lemon juice provide a vibrant finishing touch. Completely free of added salt, this heart-healthy dish doesn’t compromise on taste, offering a perfect balance of comforting and fresh flavors. Quick and easy to prepare in under 35 minutes, this low-sodium recipe is ideal for busy weeknights or cozy family dinners.
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Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 1 cup Pumpkin puree
- 1 tablespoon Olive oil
- 0.5 cup Yellow onion
- 2 Garlic cloves, minced
- 1 teaspoon Fresh thyme leaves
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Ground nutmeg
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh lemon juice
Directions
Step 1
Rinse the basmati rice under cold water until water runs clear to remove excess starch.
Step 2
In a medium-sized pot, heat the olive oil over medium heat.
Step 3
Add the diced onion and sauté until it becomes translucent, about 3-4 minutes.
Step 4
Stir in the minced garlic and sauté for another 1 minute until fragrant.
Step 5
Add the rinsed rice to the pot and stir to coat with the oil, cooking for another 2 minutes while stirring.
Step 6
Pour in the water and bring it to a boil.
Step 7
Once boiling, reduce the heat to low, cover the pot, and let the rice simmer for 12 minutes.
Step 8
After 12 minutes, add the pumpkin puree, fresh thyme, ground black pepper, and ground nutmeg to the pot. Stir well to combine all the ingredients.
Step 9
Cover the pot again and continue to cook for another 5 minutes until the rice is cooked through and the liquid is absorbed.
Step 10
Remove the pot from the heat and let it sit, covered, for 5 minutes to steam.
Step 11
Fluff the rice gently with a fork and stir in the freshly chopped parsley and lemon juice for freshness.
Step 12
Serve warm as a side dish or enjoy it as a flavorful main course.
Nutrition Facts
| Serving size | (1079.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 569.4 |
| Total Fat 22.1g | 0% |
| Saturated Fat 4.5g | 0% |
| Polyunsaturated Fat 3.2g | |
| Cholesterol 4.9mg | 0% |
| Sodium 58.8mg | 0% |
| Total Carbohydrate 84.4g | 0% |
| Dietary Fiber 10.4g | 0% |
| Total Sugars 13.2g | |
| Protein 11.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 169.7mg | 0% |
| Iron 7.4mg | 0% |
| Potassium 841.7mg | 0% |
Source of Calories