Indian-Inspired White Rice for Lowering Cholesterol
A heart-healthy white rice recipe inspired by Indian flavors, designed to support a diet aimed at lowering high cholesterol. This dish is rich in soluble fiber, plant-based proteins, and healthy fats, while avoiding saturated fats, cholesterol, and refined sugars.
Ingredients
- 1 cup white basmati rice
- 2 cups water
- 1 tablespoon olive oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1/2 cup green peas
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon coriander powder
- Salt to taste
- Fresh cilantro for garnish
Instructions
Rinse the white basmati rice under cold water until the water runs clear. Drain and set aside.
In a large saucepan, heat olive oil over medium heat. Add cumin seeds and mustard seeds, and sauté until they start to sizzle.
Add chopped onion, garlic, and ginger to the saucepan. Sauté until the onions are soft and translucent.
Stir in green peas, turmeric powder, and coriander powder. Cook for another 2-3 minutes.
Add the rinsed rice to the saucepan and stir well to coat the rice with the spices.
Pour in water and season with salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes or until the rice is cooked and fluffy.
Fluff the rice with a fork, garnish with fresh cilantro, and serve hot.
Estimated Nutrition
Per serving
| Calories | 200 |
| Protein (g) | 5 |
| Carbs (g) | 40 |
| Fiber (g) | 2 |
| Sugar (g) | 1 |
| Saturated fat (g) | 0 |
| Trans fat (g) | 0 |
| Sodium (mg) | 300 |
| Cholesterol | 0 |