Quinoa Recipes

Turmeric Rice

This 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.  This Turmeric Rice 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.

Turmeric is one of the supplements that I take daily. (THIS is the brand I am currently using.)

In the last year or so, I’ve also started cooking with it on a regular basis.

Cutting board with cilantro being prepped for turmeric rice.


Don’t you love the color that it gives this Turmeric Rice?

Pot with Turmeric Rice in it sitting on a cutting board with cilantro around it.

There are a lot of different ways you can use turmeric in cooking!

What Is Turmeric Good In?

  • Scrambled Eggs
  • Rice
  • Quinoa
  • Tea
  • Vegetables – I especially love it with cauliflower!
  • Soups
  • Smoothies


Pot of Turmeric Rice with cilantro being stirred in.

How Much Turmeric Do You Take In a Day?

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.

Overhead photo of Turmeric Rice.

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 Turmeric Rice:


Turmeric Rice

This 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.

Course: Side Dish

Cuisine: American, Gluten Free, Healthy

Servings: 6

Calories: 151 kcal

Author: Wendy Polisi


  • 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


  1. Heat olive oil in a medium saucepan. Add onion and cook for 8 minutes.

  2. Add garlic and cook one more minute.

  3. Add broth, rice, turmeric, cumin, paprika, salt and pepper to the pan. Bring to a boil.

  4. Cover and reduce heat to a low simmer. Cook for 40 minutes. Remove from heat and let steam for an additional 10 minutes.

  5. Fluff and toss with cilantro.

Recipe Notes

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.

Variations for Turmeric Rice:

  • 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.

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!

Nutrition Facts

Turmeric Rice

Amount Per Serving

Calories 151 Calories from Fat 27

% Daily Value*

Total Fat 3g 5%

Sodium 471mg 20%

Potassium 126mg 4%

Total Carbohydrates 27g 9%

Dietary Fiber 1g 4%

Sugars 1g

Protein 2g 4%

Vitamin A 5.5%

Vitamin C 2.4%

Calcium 2%

Iron 5.6%

* Percent Daily Values are based on a 2000 calorie diet.

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