Coconut turmeric spiced rice with shaved zucchini, spring peas and arugula
If you're looking for a warm, flavorful and seasonal meal that's easy to make, I’ve got something you’re going to love.
Packed with aromatic spices, fresh seasonal vegetables, and more, this coconut turmeric rice dish is perfect for lunch or dinner, and has become a favorite in our house. It may just become yours too.
Keep scrolling to learn more about the health benefits, how to recreate it at home and suggestions for adjustments based on your tastes, dietary needs, or what you have on-hand.
Or just head to the bottom of the post to check out the full recipe.
Health Perks
Nutrient-Rich. This dish is packed with nutrient-rich seasonal spring vegetables such as zucchinis, spring peas, and arugula making it a good source of fiber, vitamins, minerals and antioxidants that promote overall health and wellbeing.
Easy to digest. The slew of digestive spices, white basmati rice and low FODMAP veggies make this dish very easy to digest, and should not cause bloating, gas, discomfort, etc.
Good, moderate source of healthy fats. Coconut oil not only lends the dish a ton of flavor, but also offers you medium-chain triglycerides (MCTs), which are healthy fats known to be easily absorbed and used by the body for energy, and associated with various health benefits, including improved heart health, weight management, and brain function.
Energy boosting. The carbohydrates in rice provide a quick source of energy, making it a great option for a midday meal.
Follows food combining principles. This dish has been designed to adhere to food combining principles, meaning that macronutrients have been separated for optimal digestibility, which can help improve elimination and reduce toxic build up in the body (and the discomfort associated with it), and may help with weight loss and management.
Versatile and customizable. The most important aspect of any dish, if you ask me. You can customize this meal to suit your taste preferences and dietary needs.
Other Thoughts, Tips and Suggestions
Grain-free optional. While I haven’t done this, you can sub cauliflower rice and make this dish entirely grain-free .
Toast the spices. Before adding the spices to the dish, you can toast them in a dry pan over low heat for a few minutes to enhance their flavor. Toasting spices can bring out their natural oils and deepen their aroma, adding an extra layer of complexity to the dish.
Use fresh herbs. This dish calls for fresh mint, which helps brighten the flavor. If you don’t have (or like) mint, try parsley or cilantro instead!
Add nuts or seeds. Toasted nuts or seeds can add a crunchy texture and nutty flavor to the dish. You can try adding slivered almonds, sesame or sunflower seeds to add a delicious crunch (and boost the nutritional value of the dish).
Customize the vegetables. While this dish calls for seasonal zucchinis, spring peas, and arugula, you can easily customize the vegetables based on your preference or what you have on hand.
Use a mandolin slicer. This will give you thinly cut zucchini, which will help reduce cooking time and give you optimal texture.
Be sure to use unrefined coconut oil. This helps boost the flavor of the dish, and is more coconut-y than refined coconut oil.
Protein options. If you want to make this dish more filling or add more protein, you can add chickpeas or cooked urad dal which proves additional nutrition and satiety. These options are best if you wish to follow food combining principles or struggle with digestive issues.
Season to taste: Taste the dish as you go and adjust the seasoning according to your preference. You can add more spices, salt, or other seasonings to suit your taste buds and make the dish truly your own.
Tools I Used (And Love)
Ensure you have everything you need to prepare your dishes before you set out to make them. And if you don’t, these are the exact tools I used and loved that I know you will too!
Check out the full recipe below. Hope you love it as much as I do!
Turmeric Coconut Spiced Rice and Vegetables
Prep Time: 10 minutes | Cook Time: about 20 minutes Yields: 4-6 servings
Ingredients:
1 cup of white basmati rice
1-2 tbsps of coconut oil
1 tsp of turmeric
1 tsp of mustard seeds
1 tsp of cumin seeds
1 tsp of fennel seeds
1 small zucchini, very thinly sliced
1 cup of spring peas
1 cup of arugula
1-2 tbsp of fresh mint, chopped
Salt and pepper to taste
Directions
Cook the rice. Cook according to the package instructions. Once the rice is cooked, fluff it with a fork and set it aside.
Flavor the rice. In a large skillet, melt coconut oil over medium heat. Add mustard seeds, cumin seeds, fennels seeds, and turmeric powder. Toast spices until fragrant and mustard seeds begin to bloom (about 1-2 minutes).
Add the veggies. Next, add the shaved zucchinis and spring peas to the skillet with the flavored coconut oil and spices. Stir-fry the veggies for about 3-4 minutes until they are slightly tender but still retain their crunch.
Combine the rice and veggies, and add the arugula. Add the cooked basmati rice to the skillet with the veggies and mix well, then sprinkle in the arugula and gently mix. Season with salt and pepper to taste. Gently stir-fry everything together for another 2-3 minutes, allowing the flavors to blend.
Garnish, serve and enjoy. Once everything is well combined and heated through, remove the rice dish from the heat. Transfer it to a serving platter or individual bowls. Garnish with some fresh mint for an extra touch of flavor and presentation. Serve hot and enjoy.
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