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!
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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.
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.
