Green Garden Rice (Swamp Rice)
Green Garden Rice (Swamp Rice) is a vibrant, herb-forward side dish where spinach, parsley, green onions, and jalapeños infuse basmati with fresh, peppery notes and a gentle heat. The grains cook up fluffy and beautifully green, making it a striking companion to roasted meats, grilled fish, or weeknight tacos. Finish with butter, lemon, or a splash of vinegar to brighten the flavors.
- Prep10 mins
- Cook30 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Green Garden Rice (Swamp Rice), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 2 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 87 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 50
- Heart Health
- 58
- Metabolic
- 20
- Digestive
- 31
- Inflammatory
- 25
- Performance
- 44
- General Wellness
- 1
Add oil to a saucepan with a tight-fitting lid and set over medium heat. Add onions and a pinch of salt, and cook, stirring occasionally, until the onions soften and turn translucent, about 5 minutes.
- 2
Meanwhile, add spinach, peppers, parsley, garlic, green onions, and water or broth to a blender. Blend on high until liquefied; set aside.
- 3
Add rice and the remaining salt to the saucepan, and stir until the rice grains are coated with oil, about 1 minute.
- 4
Increase the heat to high; pour in the liquid from the blender. Stir briefly to combine, then wait for the mixture to start boiling around the edges. Stir once more, then gently shake the pan to settle the rice into an even layer.
- 5
Wait for the mixture to return to a boil around the edges, 30 seconds to 1 minute. Reduce the heat to medium-low and cover tightly. Set a timer for 20 minutes.
- 6
Turn off the heat, set a timer for 10 more minutes, and let the rice rest, covered, for the full 10 minutes. Uncover and use a fork to test the doneness of the rice in the center. If the rice is tender, use a fork to stir, toss, and fluff to separate the grains. If it is not quite tender, cover and return to medium-low heat for 5 minutes, then check again for doneness. Fluff and serve.
- Calories 264.37 kcal Moderate 13%
- Protein 5.76 g Moderate 12%
- Carbohydrate 45.93 g 17%
- Total Fat 5.76 g Moderate 7%
- Saturated Fat 0.93 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 1.02 mg Low Source 0%
- Sodium 255.37 mg Moderate 11%
- Dietary Fiber 1.86 g Low Source 7%
- Total Sugars 1.23 g --
- Added Sugars 0.37 g Low Source 1%
- Calcium 34.75 mg Low Source 3%
- Iron 1.35 mg Low Source 8%
- Potassium 149.38 mg Low Source 3%
- Vitamin A 119.86 mcg Moderate 13%
- Vitamin C 21.68 mg Good Source 24%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Garlic 🧄
- Onions 🧅
About This Recipe
Green Garden Rice (Swamp Rice) is made with 10 ingredients and serves 8. It takes about 40 mins and is rated easy. Key ingredients include Baby Spinach, Basmati Rice, Diced Yellow Onion, and Fresh Parsley. Each serving provides about 264.37 kcal.
Recipe Questions
- What is Green Garden Rice (Swamp Rice) made of?
- The main ingredients are Baby Spinach, Basmati Rice, Diced Yellow Onion, Fresh Parsley, Green Onion. The full list of 10 is above.
- How long does it take to make Green Garden Rice (Swamp Rice)?
- About 40 mins in total: 10 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 264.37 kcal. The full nutrition breakdown is above.
- Is Green Garden Rice (Swamp Rice) easy to make?
- This recipe is rated easy, with 10 ingredients and 6 steps.
- Is Green Garden Rice (Swamp Rice) healthy?
- Green Garden Rice (Swamp Rice) has an easyChef Pro health score of 45/100. Per serving, it provides 264.37 calories and 5.76 g of protein, or 12% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 255.37 mg (11% of the Daily Value). It contains Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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