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Curried Brown Rice with Pumpkin Seeds, Apricots and Spinach

Curried Brown Rice with Pumpkin Seeds, Apricots and Spinach

Arroz Integral al Curry con Semillas de Calabaza, Albaricoques y Espinacas
Makes: 4 Servings

Brown rice gets a flavor burst when curry powder, onions, and dried apricots are added. Toasted pumpkin seeds add a nice crunch.

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

  1. Wash hands with soap and water.
  2. Rinse the rice well.
  3. Heat the oil over medium heat in a large heavy saucepan.
  4. Add the onions and garlic and cook for 3 to 4 minutes, then stir in the curry powder.
  5. Add the rice and broth and bring to a boil over high heat.
  6. Reduce the heat, cover and simmer for 30 to 45 minutes until the liquid is absorbed.
  7. Remove from heat and stir in the apricots and spinach.
  8. Replace cover and let sit for 10 minutes.
  9. Add the pumpkin seeds, salt, pepper (and more curry if desired) and fluff with a fork.
  10. Serve immediately.

Notes

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Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 447
Total Fat 14 g
Saturated Fat 3 g
Cholesterol 0 mg
Sodium 169 mg
Carbohydrates 73 g
Dietary Fiber 8 g
Total Sugars 24 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 67 mg
Iron 4 mg
Potassium 892 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 447
Total Fat 14 g
Saturated Fat 3 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 g
Dietary Fiber 8 g
Total Sugars 24 g
Added Sugars included 0 g
Protein 12 g
Minerals
Calcium 67 mg
Potassium 892 mg
Sodium 169 mg
Copper 1 mg
Iron 4 mg
Magnesium 190 mg
Phosphorus 419 mg
Selenium 13 mg
Zinc 3 mg
Vitamins
Vitamin A 105 mcg
Vitamin B6 0.4 mg
Vitamin B12 0.0 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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruit 1/2 cups
Grains 2 ounces
Protein Foods 1 1/2 ounces
Vegetables 1/4 cups

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