Curried Brown Rice with Pumpkin Seeds, Apricots and Spinach
Brown rice gets a flavor burst when curry powder, onions, and dried apricots are added. Toasted pumpkin seeds add a nice crunch.
- Yield
- 4 Servings
- Serving size
- 1 cup
- Rating
- 3.71 of 5 (21 ratings)
Food groups
- Fruit: 1/2 cups
- Grains: 2 ounces
- Protein Foods: 1 1/2 ounces
- Vegetables: 1/4 cups
Ingredients
- 1 cup brown rice, short grain, uncooked
- 1 tablespoon olive oil (or cooking oil of choice)
- 2 cloves garlic cloves, chopped
- 1 medium red onion, peeled and finely chopped
- 1 tablespoon curry powder
- 2 cups low-sodium vegetable broth (or low-sodium chicken broth)
- 1 cup dried apricots, chopped
- 2 cups fresh spinach, chopped
- 1/2 cup pumpkin seeds toasted (pepitas)
- salt & pepper (optional, to taste)
Directions
- Wash hands with soap and water.
- Rinse the rice well.
- Heat the oil over medium heat in a large heavy saucepan.
- Add the onions and garlic and cook for 3 to 4 minutes, then stir in the curry powder.
- Add the rice and broth and bring to a boil over high heat.
- Reduce the heat, cover and simmer for 30 to 45 minutes until the liquid is absorbed.
- Remove from heat and stir in the apricots and spinach.
- Replace cover and let sit for 10 minutes.
- Add the pumpkin seeds, salt, pepper (and more curry if desired) and fluff with a fork.
- Serve immediately.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 447.45 |
| Total Fat | 14.26 g |
| Saturated Fat | 2.52 g |
| Monounsaturated Fat | 6 g |
| Polyunsaturated Fat | 5 g |
| Linoleic Acid | 4 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 73.2 g |
| Dietary Fiber | 8.26 g |
| Total Sugars | 24.1 g |
| Added Sugars included | 0 g |
| Protein | 11.98 g |
| Calcium | 67 mg |
| Potassium | 892 mg |
| Sodium | 168.61 mg |
| Copper | 1 mg |
| Iron | 4 mg |
| Magnesium | 190 mg |
| Phosphorus | 419 mg |
| Selenium | 13 mg |
| Zinc | 3 mg |
| Vitamin A | 105 mcg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 6 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 60 mcg |
| Folate | 45 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Niacin | 6 mg |
| Choline | 37 mg |
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Source
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/curried-brown-rice-pumpkin-seeds-apricots. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.