Heart-Healthy Lemon Herb Mediterranean Rice
Brighten up your table and your heart with this nourishing **Heart-Healthy Lemon Herb Mediterranean Rice** recipe! Made with wholesome brown rice, fresh herbs like parsley, dill, and mint, and a zesty infusion of lemon juice and zest, this dish is a celebration of vibrant Mediterranean flavors. Juicy cherry tomatoes, crisp cucumbers, and the crunch of toasted pine nuts add layers of texture and freshness, while heart-friendly olive oil gives it a luxurious finish. Perfect as a light vegetarian main or a flavorful side, this rice recipe is not only wholesome but also irresistibly delicious. Ready in about an hour, it’s ideal for weeknight dinners or meal prep, and it can be served warm or at room temperature for maximum versatility. Packed with nutrients and bursting with taste, this Mediterranean rice dish is a go-to for healthy, flavorful eating!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 tablespoons olive oil
- 2 cloves, minced garlic
- 1 large, juiced and zested lemon
- 0.5 cup, chopped fresh parsley
- 0.25 cup, chopped fresh dill
- 0.25 cup, chopped fresh mint
- 1 cup, halved cherry tomatoes
- 1 medium, diced cucumber
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup, toasted pine nuts
Instructions
Rinse the brown rice under cold water to remove excess starch.
In a medium saucepan, bring 2 cups of water to a boil. Add the rice and a pinch of salt.
Once boiling, reduce the heat to low, cover, and let it simmer for about 45 minutes or until the rice is tender and water is fully absorbed.
In a large skillet, heat the olive oil over medium heat.
Add the minced garlic and cook for 1-2 minutes, until fragrant.
Remove the skillet from heat and stir in the lemon juice and zest.
Once the rice is cooked, fluff it with a fork and add it to the skillet with the lemon garlic mixture.
Stir in the parsley, dill, and mint, mixing well to ensure the rice is fully coated with the herbs.
Add the cherry tomatoes and cucumber to the rice, folding in gently to combine.
Season with salt and black pepper to taste.
Transfer the rice to a serving dish and sprinkle with toasted pine nuts before serving.
Serve warm or at room temperature, and enjoy a heart-healthy meal full of vibrant Mediterranean flavors.
Nutrition Facts
Calories |
807 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.1 g | 69% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 14.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1247 mg | 54% | |
| Total Carbohydrate | 75.0 g | 27% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 11.4 g | ||
| Protein | 15.1 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 216 mg | 17% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1426 mg | 30% | |
*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.
