Turmeric Rice is a deliciously healthy side dish that requires very little hands-on work. I like to double this recipe so that I have rice on hand to repurpose for many meals. Not only is it a fantastic side dish, but it also makes a great base for bowls. This recipe has become a staple in our house and I know you will love it too!
To say that I've become a little obsessed with turmeric is an understatement.
I started taking it as a supplement when Skye was a baby, and I was dealing with a knee injury. It made such a difference for me!
I felt like it helped tremendously in dealing with both pain and inflammation that I continued to take it even after my knee was healed.
It is one of the supplements that I take daily.
In the last year or so, I've also started cooking with it on a regular basis.
Don't you love the color that it gives rice?
I love this recipe so much, because it is the perfect easy side dish, but it isn't boring! It is one I throw into our menu rotation on a regular basis. If rice isn't your thing, the recipe works just as well with quinoa, or any other grain. And if grains aren't your thing, it works beautifully with cauliflower rice as well.
How to Make Turmeric Rice:
1. Start by heating your oil in a medium saucepan. Dice your onion, and add to the pan. Cook for 8 minutes, stirring occasionally.
2. While the onion is cooking, go ahead and chop your cilantro. (I like to use herb scissors for this - you can get a link for them below.)
3. Add your garlic, and cook for one more minute.
4. Add the broth, brown rice, turmeric, cumin, paprika, salt, and pepper to the pan.
5. Bring to a boil.
6. Cover and reduce the heat to a simmer. Cook for 40 minutes. (Note:Rice cooking times vary according to the specific kind of rice. I used Lundberg Organic Brown Long Grain Rice. (You can click through to see what the package looks like - most grocery stores carry it.) If you use another brand, make sure you check the package for exact cooking times)
7. Remove from the heat, and let steam for an additional 10 minutes.
8. Fluff and toss with cilantro.
Variety is the Spice of Life! If You Want to Mix Up This Turmeric Rice, Here are Some Suggestions:
- Use wild rice or quinoa in place of the brown rice.
- Add in 10 ounces of chopped sautéed mushrooms at the end before steaming.
- Top with a dollop of plain yogurt and cucumbers and serve with lime wedges.
- Make it Chicken and Turmeric Rice! Stir in 16 ounces of cooked shredded chicken before steaming.
- Stir in 1/4 cup diced dried apricots, pistachios and mint at the end of the cooking time.
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Dietary Alternatives
- Make it Low Carb / Keto: Make Turmeric Cauliflower Rice! Reduce the onion to 1/2 cup; Use cauliflower rice in place of rice. See this Spanish Cauliflower Rice for cooking instructions.
Serving Suggestions for Turmeric Rice
- Serve with black beans.
- This is great in a lunch bowl with sautéed greens, beans and avocado.
- I love to make a black bean and rice wrap with this!
Frequently Asked Questions:
What is Turmeric?
Turmeric is a flowering plant that is related to ginger. The part that we eat is the dried and ground rhizome. You can also use the knobby brown rhizome fresh. It looks similar to ginger but has a distinctive yellow color. Widely considered one of the most important herbs for health, the benefits are vast. Studies confirm that it helps boost the immune system, keeps inflammation in check, and works to protect the liver. See more benefits below!
What Is Turmeric Good In?
- Scrambled Eggs
- Rice
- Quinoa
- Tea
- Vegetables - I especially love it with cauliflower!
- Soups
- Smoothies
How Much Turmeric Do You Take In a Day? (As a supplement)
Most studies look at somewhere between 500mg and 1000mg of curcumin daily. (This is what I take.)
A tablespoon of turmeric has about 300mg of curcumin. While you are not likely to hit a therapeutic dose of curcumin with recipes, every bit counts.
What are the Benefits of Turmeric?
- Turmeric is a potent anti-inflammatory. Research suggests that using it regularly can lower the risk of heart disease, diabetes and other conditions links to inflammation.
- It may also help with depression. Some studies have no linked depression to inflammation. In one study, 500 to 1000 mg of curcumin (the main component of Turmeric) daily reduced depression symptoms after four to eight weeks.
- Turmeric can help with arthritis pain. This is important because there is known side evict of taking pain medication for chronic pain. A report published in the Journal of Medicinal Food concluded that taking 1,000 mg of curcumin from supplements daily is almost as effective as ibuprofen for pain.
- Turmeric is high in fiber, iron, manganese, vitamin B6, and potassium.
- One study in the journal Nutrients suggested that a teaspoon of turmeric a day can help to ward off the weight gain associated with menopause.
You can read more about the benefits of turmeric here.
Tools to Make This Recipe:
- Medium Saucepan
- Knife
- Garlic Mincer (This is expensive but I have had mine for almost 15 years and I love it so much I put it in my suitcase when we travel.)
- Herb Scissors
If You Like This Recipe, You May Also Like:
- How to Cook Quinoa Perfectly
- Moroccan-Spiced Quinoa with Roasted Broccoli and Chickpeas
- Turmeric Ginger Tea
- Caramelized Brussels Sprouts
- Vegetarian Paella
- Turmeric Chicken
Turmeric Rice
Turmeric Rice
Ingredients
- 1 tablespoon olive oil
- 1 onion chopped
- 1 tablespoon minced garlic
- 1 3/4 cups vegetable broth of chicken - preferably homemade
- 1 cup brown rice rinsed
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground pepper
- 1/4 cup cilantro
Instructions
- Heat olive oil in a medium saucepan. Add onion and cook for 8 minutes.
- Add garlic and cook one more minute.
- Add broth, rice, turmeric, cumin, paprika, salt and pepper to the pan. Bring to a boil.
- Cover and reduce heat to a low simmer. Cook for 40 minutes. Remove from heat and let steam for an additional 10 minutes.
- Fluff and toss with cilantro.
Nutrition
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Shannon Graham
I've been adding turmeric to my food a lot and this would be a great side addition to my meals!