Green Rice with Toasted Pumpkin Seeds

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
12%
Green Rice with Toasted Pumpkin Seeds
40 min.
10
180kcal

Suggestions


Discover the vibrant flavors of our Green Rice with Toasted Pumpkin Seeds, a delightful side dish that is sure to impress at your next gathering. This vegetarian, vegan, gluten-free, and dairy-free recipe is not only packed with nutrients but also bursts with fresh herbs and spices that elevate the humble rice to a whole new level.

Imagine fluffy grains of rice infused with the bright essence of cilantro and parsley, complemented by the subtle heat of jalapeño and the aromatic notes of garlic and cumin. Each bite is a celebration of freshness, making it a perfect accompaniment to any main course or a standalone dish for a light meal.

The toasted pumpkin seeds add a delightful crunch and nutty flavor, providing a satisfying contrast to the tender rice. With just 40 minutes of preparation, this dish is not only quick to make but also serves up to 10 people, making it ideal for family dinners or potlucks.

At only 180 calories per serving, you can indulge guilt-free while enjoying a wholesome meal. Whether you're a seasoned cook or a kitchen novice, this Green Rice with Toasted Pumpkin Seeds is a must-try recipe that will leave your taste buds dancing and your guests asking for seconds!

Ingredients

  • 0.3 cup slivered almonds raw unsalted hulled (pepitas)
  • tablespoon olive oil 
  • 0.5 cup cilantro leaves fresh packed (stems and leaves)
  • 0.5 cup parsley fresh packed (stems and leaves)
  • cup bell pepper green coarsely chopped
  • 0.3 cup onion chopped
  • cloves garlic finely chopped
  •  jalapeno seeded
  • 1.5 teaspoons salt 
  • 0.3 teaspoon ground cumin 
  • 2.8 cups water 
  • tablespoons olive oil 
  • 1.5 cups rice long-grain uncooked

Equipment

  • food processor
  • frying pan
  • paper towels
  • sauce pan
  • blender
  • slotted spoon

Directions

  1. In 8-inch skillet, heat pumpkin seeds and 1 tablespoon oil over medium heat about 3 minutes, stirring occasionally, until seeds are lightly toasted. (Watch carefully—they can burn quickly.) Use slotted spoon to remove pumpkin seeds from pan and cool on paper towel-lined plate.
  2. In food processor or blender, puree cilantro, parsley, bell pepper, onion, garlic, chile, salt, cumin and water until smooth; set aside.
  3. In 3-quart saucepan, heat 3 tablespoons oil over medium heat until hot.
  4. Add rice and cook 3 minutes, stirring occasionally, until slightly translucent around edges.
  5. Add pureed liquid and heat to boiling. Reduce heat to low; cover and simmer 20 minutes or until all liquid is absorbed. Fluff with fork and stir in pumpkin seeds.
  6. Serve hot.

Nutrition Facts

Calories180kcal
Protein6.88%
Fat38.28%
Carbs54.84%

Properties

Glycemic Index
23.92
Glycemic Load
13.65
Inflammation Score
-5
Nutrition Score
7.9552174029143%

Flavonoids

Cyanidin
0.09mg
Catechin
0.05mg
Epigallocatechin
0.09mg
Epicatechin
0.02mg
Eriodictyol
0.01mg
Naringenin
0.02mg
Apigenin
6.47mg
Luteolin
0.76mg
Isorhamnetin
0.36mg
Kaempferol
0.1mg
Myricetin
0.46mg
Quercetin
1.94mg

Nutrients percent of daily need

Calories:179.5kcal
8.98%
Fat:7.66g
11.78%
Saturated Fat:0.98g
6.11%
Carbohydrates:24.68g
8.23%
Net Carbohydrates:23.35g
8.49%
Sugar:0.87g
0.97%
Cholesterol:0mg
0%
Sodium:356.55mg
15.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.09g
6.19%
Vitamin K:56.47µg
53.79%
Vitamin C:18.43mg
22.34%
Manganese:0.43mg
21.57%
Vitamin E:1.91mg
12.73%
Vitamin A:377.76IU
7.56%
Copper:0.13mg
6.49%
Selenium:4.47µg
6.38%
Phosphorus:57.41mg
5.74%
Magnesium:21.59mg
5.4%
Vitamin B6:0.11mg
5.38%
Fiber:1.33g
5.33%
Vitamin B2:0.07mg
3.9%
Iron:0.7mg
3.88%
Vitamin B3:0.72mg
3.62%
Vitamin B5:0.34mg
3.44%
Potassium:119.85mg
3.42%
Zinc:0.5mg
3.32%
Folate:11.76µg
2.94%
Calcium:28.79mg
2.88%
Vitamin B1:0.04mg
2.86%