Heart-Healthy Greek Rice
Elevate your mealtime with Heart-Healthy Greek Rice, a vibrant, nutrient-packed dish that’s as wholesome as it is delicious. This Mediterranean-inspired recipe combines hearty brown rice with fresh vegetables like zucchini, red bell pepper, and baby spinach, all gently sautéed in heart-friendly olive oil. Infused with the bright flavors of fresh dill, zesty lemon juice, and savory crumbled feta cheese, this dish delivers a perfect balance of taste and nutrition. Cooked in low-sodium vegetable broth, it’s designed to support a healthy lifestyle without compromising on flavor. Whether served as a main course or a nourishing side, this one-pot wonder is ready in just 45 minutes, making it a fantastic choice for busy weeknights. Ideal for anyone seeking easy, flavorful, and wholesome Mediterranean recipes.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- 1 medium small onion, finely chopped
- 2 cloves garlic cloves, minced
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
- 2 tablespoons fresh dill, chopped
- 1 cup feta cheese, crumbled
- 2 tablespoons lemon juice
- 0.5 teaspoon ground black pepper
Instructions
Rinse the brown rice under cold water until the water runs clear. This will remove excess starch and prevent the rice from becoming sticky.
In a medium-sized pot, combine the rinsed rice and low-sodium vegetable broth. Bring the mixture to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for about 30 minutes or until the rice is tender and the liquid has been absorbed. Remove from heat and let it sit, covered, for 5 minutes.
While the rice is cooking, heat the olive oil in a large skillet over medium heat.
Add the chopped onion to the skillet and sauté for about 3-4 minutes until it becomes translucent.
Stir in the minced garlic, followed by the diced zucchini and red bell pepper. Cook for an additional 5-6 minutes until the vegetables are tender but still crisp.
Add the halved cherry tomatoes and baby spinach to the skillet. Cook for 2-3 minutes until the spinach wilts.
Gently fold the cooked rice into the vegetable mixture in the skillet.
Stir in the chopped dill, crumbled feta cheese, and lemon juice. Season with ground black pepper to taste.
Remove from heat and serve warm, garnished with extra fresh dill if desired.
Nutrition Facts
Calories |
1178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.4 g | 89% | |
| Saturated Fat | 36.4 g | 182% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2897 mg | 126% | |
| Total Carbohydrate | 94.6 g | 34% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 23.7 g | ||
| Protein | 46.7 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1318 mg | 101% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 1973 mg | 42% | |
*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.
