Mediterranean Rice

In your journey to embrace healthy and delightful cuisines, there’s one dish you shouldn’t miss: Mediterranean Rice. Loaded with vibrant flavors and health benefits, this rice dish perfectly encapsulates the essence of the Mediterranean diet. Below, we dive deep into the makings of this exquisite recipe. Stay tuned, friend, because by the end of this, you’ll be a Mediterranean Rice connoisseur!

Mediterranean Rice Ingredients

• Rice: 1 cup (240ml)
• Olive Oil: 2 tablespoons (30ml)
• Onions, finely chopped: 1 large (about 1 cup/240ml when chopped)
• Garlic cloves, minced: 2
• Red Bell Pepper, chopped: 1 (about 1 cup/240ml when chopped)
• Tomatoes, diced: 2 medium (about 1.5 cups/360ml when diced)
• Zucchini, sliced: 1 medium (about 1 cup/240ml when sliced)
• Black Olives, sliced: 1/2 cup (120ml)
• Fresh Basil leaves, chopped: A handful (about 1/4 cup/60ml when chopped)
• Sea Salt: 1 teaspoon (5ml)
• Black Pepper: 1/2 teaspoon (2.5ml)
• Vegetable Broth: 2 cups (480ml)

Mediterranean Rice Preparation Details

• Preparation Time: 15 minutes
• Cooking Time: 25 minutes
• Serves: 4

Nutritional Information (Per Serving)

• Calories: 240
• Proteins: 5g
• Fats: 7g
• Carbohydrates: 40g
• Fiber: 3g
• Sodium: 400mg

Cooking Instructions

1. Begin by rinsing your rice under cold water until the water runs clear. This helps remove excess starch and ensures fluffiness.
2. In a large pan, heat up the olive oil over medium flame. Once warm, add in the chopped onions, stirring occasionally until they become translucent.
3. Incorporate the minced garlic into the pan. Let it cook for about a minute until aromatic.
4. Next, toss in your chopped red bell pepper, diced tomatoes, and sliced zucchini. Allow these to sauté for around 5-7 minutes, or until they soften slightly.
5. Stir in the rice, ensuring each grain gets coated with the oil and veggies.
6. Pour in the vegetable broth. Sprinkle in the sea salt and black pepper, then give everything a good stir.
7. Allow the Mediterranean Rice mixture to come to a simmer. Once simmering, reduce the heat to low, cover the pan, and let it cook for about 20 minutes or until the rice is fully cooked.
8. Once done, fold in the sliced black olives and fresh basil. Give it one final stir.
9. Taste and adjust seasoning if needed, then remove from heat. Let it sit for a couple of minutes before serving.

Expert Tips

1. For an extra protein boost, consider adding in chickpeas or lentils.
2. Always choose a high-quality olive oil for a richer flavor.
3. If you prefer a spicier kick, consider adding a pinch of red pepper flakes.
4. Using a tight-fitting lid for your pan helps to retain steam and cooks the rice evenly.
5. Remember, fresh ingredients always give the best results. So, aim for fresh over frozen wherever possible.

Serving Suggestions

• Serve your Mediterranean Rice with a side of fresh Greek salad to truly transport your taste buds to the shores of the Mediterranean.
• This rice pairs beautifully with grilled vegetables or a lemon herb grilled chicken.
• Top with crumbled feta cheese for added richness.
• Drizzle with a touch more olive oil and sprinkle some fresh parsley for garnish.
• Enjoy it as a main dish or as a flavorful side. It’s versatile and pairs well with many mains.

Tempting, isn’t it? Dive into the world of Mediterranean Rice and bring a taste of the Mediterranean straight to your table. It’s a culinary journey that promises both flavor and health. And here at AH7, we’re all about making sure that every bite counts. So, what are you waiting for? Get cooking!

MEDITERRANEAN RICE

In your journey to embrace healthy and delightful cuisines, there’s one dish you shouldn’t miss: Mediterranean Rice. Loaded with vibrant flavors and health benefits, this rice dish perfectly encapsulates the essence of the Mediterranean diet. Below, we dive deep into the makings of this exquisite recipe. Stay tuned, friend, because by the end of this, you’ll be a Mediterranean Rice connoisseur!

5 from 2 votes

Print Share Email Tweet Pin

Course: Main Course

Prep Time: 15 minutes minutes

Cook Time: 25 minutes minutes

Nutritions

Nutrition Facts

MEDITERRANEAN RICE

Amount per Serving

Calories

240

% Daily Value*

Fat

 

7

g

11

%

Sodium

 

400

mg

17

%

Carbohydrates

 

40

g

13

%

Fiber

 

3

g

13

%

Protein

 

5

g

10

%

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

Ingredients

• Rice: 1 cup 240ml
• Olive Oil: 2 tablespoons 30ml
• Onions finely chopped: 1 large (about 1 cup/240ml when chopped)
• Garlic cloves minced: 2
• Red Bell Pepper chopped: 1 (about 1 cup/240ml when chopped)
• Tomatoes diced: 2 medium (about 1.5 cups/360ml when diced)
• Zucchini sliced: 1 medium (about 1 cup/240ml when sliced)
• Black Olives sliced: 1/2 cup (120ml)
• Fresh Basil leaves chopped: A handful (about 1/4 cup/60ml when chopped)
• Sea Salt: 1 teaspoon 5ml
• Black Pepper: 1/2 teaspoon 2.5ml
• Vegetable Broth: 2 cups 480ml

Instructions

• Begin by rinsing your rice under cold water until the water runs clear. This helps remove excess starch and ensures fluffiness.
• In a large pan, heat up the olive oil over medium flame. Once warm, add in the chopped onions, stirring occasionally until they become translucent.
• Incorporate the minced garlic into the pan. Let it cook for about a minute until aromatic.
• Next, toss in your chopped red bell pepper, diced tomatoes, and sliced zucchini. Allow these to sauté for around 5-7 minutes, or until they soften slightly.
• Stir in the rice, ensuring each grain gets coated with the oil and veggies.
• Pour in the vegetable broth. Sprinkle in the sea salt and black pepper, then give everything a good stir.
• Allow the Mediterranean Rice mixture to come to a simmer. Once simmering, reduce the heat to low, cover the pan, and let it cook for about 20 minutes or until the rice is fully cooked.
• Once done, fold in the sliced black olives and fresh basil. Give it one final stir.
• Taste and adjust seasoning if needed, then remove from heat. Let it sit for a couple of minutes before serving.

Notes

For an extra protein boost, consider adding in chickpeas or lentils.
Always choose a high-quality olive oil for a richer flavor.
If you prefer a spicier kick, consider adding a pinch of red pepper flakes.
Using a tight-fitting lid for your pan helps to retain steam and cooks the rice evenly.
Remember, fresh ingredients always give the best results. So, aim for fresh over frozen wherever possible.