Low Fat Mediterranean Rice
Elevate your weeknight meals with this vibrant and heart-healthy Low Fat Mediterranean Rice! Brimming with wholesome ingredients like nutty brown rice, tender zucchini, sweet red bell peppers, and juicy cherry tomatoes, this recipe strikes the perfect balance between flavor and nutrition. Infused with zesty lemon, aromatic oregano, and the comforting richness of vegetable broth, it’s a low-fat dish that doesn’t skimp on Mediterranean-inspired flavor. Sliced black olives and fresh parsley add a pop of color and elegance, making it ideal for serving as a side dish or a light, plant-forward main course. Quick and easy to prepare in under an hour, this nutrient-packed recipe is perfect for busy cooks who crave wholesome meals. Try this fuss-free dish today and savor the taste of the Mediterranean!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 1 cup cherry tomatoes, halved
- 1 cup low sodium vegetable broth
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- 0.5 cup black olives, sliced
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Begin by rinsing the brown rice under cold water until the water runs clear to remove excess starch. Set aside.
In a large saucepan, bring the 2 cups of water to a boil over medium-high heat. Add the rice and a pinch of salt. Cover, reduce the heat to low, and let it simmer for about 30-35 minutes, or until the rice is tender and the water has been absorbed.
While the rice is cooking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until it becomes translucent.
Stir in the minced garlic and diced red bell pepper. Cook for another 2-3 minutes until the peppers start to soften.
Add the diced zucchini and cook for additional 5 minutes, stirring occasionally.
Stir in the cherry tomatoes, vegetable broth, lemon zest, oregano, salt, and black pepper. Allow the mixture to simmer for about 5 minutes until the vegetables are tender and the flavors have melded together.
Once the rice is cooked, fluff it with a fork and add it to the skillet with the vegetables.
Mix in the sliced black olives and chopped fresh parsley, stirring everything together until well combined.
Taste and adjust seasoning if necessary.
Serve the Mediterranean rice warm, either as a side dish or a light main course. Enjoy!
Nutrition Facts
Calories |
718 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.0 g | 47% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1694 mg | 74% | |
| Total Carbohydrate | 90.3 g | 33% | |
| Dietary Fiber | 16.8 g | 60% | |
| Total Sugars | 19.2 g | ||
| Protein | 13.1 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 189 mg | 15% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 1682 mg | 36% | |
*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.
