Low Sodium Savory Rice with Tomato and Vegetable Stew

Savor the wholesome flavors of this Low Sodium Savory Rice with Tomato and Vegetable Stew, a heart-healthy and nutrient-packed dish perfect for any meal. Featuring tender long-grain brown rice as the base, this recipe is complemented by a vibrant medley of sautéed vegetables, including carrots, zucchini, and red bell pepper, simmered in a rich, herb-infused tomato and low-sodium vegetable broth. With no added salt, this recipe relies on aromatic garlic, oregano, basil, and a sprinkle of black pepper for bold, natural flavors. Ready in under an hour, it’s the ultimate guilt-free comfort food, perfect for meal prepping or a light yet satisfying dinner. Serve it garnished with fresh parsley for a pop of freshness and enjoy a dish that’s as good for your heart as it is for your taste buds!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup long-grain brown rice
• 2 cups water
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 2 medium carrots, diced
• 1 medium zucchini, diced
• 1 medium red bell pepper, diced
• 14.5 ounce can no-salt-added diced tomatoes, undrained
• 1 cup low-sodium vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Rinse the brown rice under cold water in a fine-mesh strainer. In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and let it simmer for about 40 minutes or until the rice is tender and all the water is absorbed. Fluff with a fork and set aside.

Step 2

Meanwhile, in a large skillet or saucepan, heat the olive oil over medium heat. Add the onion and garlic, sautéing until the onion becomes translucent, about 3-4 minutes.

Step 3

Add the diced carrots, zucchini, and red bell pepper to the skillet. Continue to sauté for another 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

Pour in the no-salt-added diced tomatoes with their juice, and the low-sodium vegetable broth. Stir in the dried oregano, dried basil, and black pepper.

Step 5

Bring the mixture to a simmer, reduce the heat to low, and let it cook uncovered for about 20 minutes. Stir occasionally until the stew thickens and the vegetables are tender.

Step 6

Once the stew is ready, remove it from the heat and stir in the fresh parsley.

Step 7

Serve the savory stew hot over a bed of cooked brown rice, adding more fresh parsley for garnish if desired.

Nutrition Facts

Serving size	(1928.0g)

Amount per serving	% Daily Value*
Calories	757.9

Total Fat 32.1g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 315.0mg	0%
Total Carbohydrate 105.9g	0%
Dietary Fiber 19.7g	0%
Total Sugars 33.0g
Protein 15.5g	0%

Vitamin D 0IU	0%
Calcium 289.6mg	0%
Iron 5.8mg	0%
Potassium 2422.3mg	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: 37.3%

Protein: 8.0%

Carbs: 54.7%