Dairy-Free Mediterranean Rice
Bursting with vibrant flavors and wholesome ingredients, this Dairy-Free Mediterranean Rice is a must-try recipe for anyone seeking a healthy, plant-based meal. Perfectly cooked long-grain rice is infused with aromatic garlic, earthy cumin, and fragrant oregano, while a medley of tender zucchini, sweet cherry tomatoes, and roasted red bell peppers adds refreshing texture. Protein-packed chickpeas and briny black olives complement the dish, while a final splash of lemon juice and fresh parsley brighten every bite. Simmered in savory vegetable broth for extra richness, this recipe is the ultimate Mediterranean-inspired comfort food. Ready in just 45 minutes and ideal for both weeknight dinners and meal prep, this dairy-free and vegan-friendly dish is satisfying enough to shine as a main course or a delicious side.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 red onion
- 3 garlic cloves
- 1 red bell pepper
- 1 medium zucchini
- 1 cup cherry tomatoes
- 1 cup long-grain rice
- 2 cups vegetable broth
- 1 15-ounce can canned chickpeas
- 0.5 cup black olives
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
- 2 tablespoons lemon juice
Instructions
Dice the red onion and mince the garlic cloves.
Chop the red bell pepper and zucchini into small pieces.
Halve the cherry tomatoes and slice the black olives.
Heat the olive oil in a large skillet over medium heat.
Add the diced onion and minced garlic to the skillet, sautéing until the onion is translucent, about 3-4 minutes.
Add the chopped red bell pepper and zucchini to the skillet, cooking for an additional 5 minutes, stirring occasionally.
Stir in the halved cherry tomatoes and cook for 2 more minutes.
Add the rice to the skillet, stirring to coat the grains in the oil and vegetable mixture for about 1 minute.
Pour in the vegetable broth and stir in the canned chickpeas (drained and rinsed), sliced black olives, dried oregano, ground cumin, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low and cover the skillet.
Simmer for 15-20 minutes, or until the rice is fully cooked and the liquid is absorbed.
Remove the skillet from the heat and let it sit, covered, for 5 minutes.
Fluff the rice with a fork, then add the chopped fresh parsley and lemon juice, tossing to combine.
Serve warm as a side dish or as a main course.
Nutrition Facts
Calories |
1372 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.4 g | 62% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5930 mg | 258% | |
| Total Carbohydrate | 200.8 g | 73% | |
| Dietary Fiber | 33.3 g | 119% | |
| Total Sugars | 47.2 g | ||
| Protein | 39.7 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 441 mg | 34% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 3077 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
