Low Sodium Mediterranean Rice
Enjoy a wholesome and flavor-packed twist on a classic with this Low Sodium Mediterranean Rice recipe, perfect for a heart-healthy meal that doesn’t skimp on taste! Made with long-grain brown rice, vibrant red bell peppers, and the bold flavors of kalamata olives, fresh parsley, basil, and a squeeze of lemon juice, this dish is a celebration of authentic Mediterranean cuisine. Simmered in low-sodium vegetable broth and no-salt-added diced tomatoes, it’s a great option for those looking to reduce sodium intake without compromising flavor. The toasted pine nuts add an irresistible crunch, making this dish an excellent side or a satisfying vegetarian main course. Ready in just 45 minutes, this recipe is ideal for a quick weeknight dinner that will transport your taste buds straight to the Mediterranean coast.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 cup long-grain brown rice
- 2 cups low-sodium vegetable broth
- 1 can (14 ounces) diced tomatoes, no salt added
- 0.5 cup kalamata olives, sliced
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh basil, chopped
- 2 tablespoons lemon juice
- 0.25 teaspoon ground black pepper
- 0.25 cup pine nuts, toasted
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the finely chopped onion and sauté for about 3-4 minutes until it becomes translucent.
Stir in the minced garlic and diced red bell pepper, cooking for another 2 minutes until the garlic is fragrant and the pepper starts to soften.
Add the long-grain brown rice to the skillet, stirring to coat the rice grains in the oil mixture.
Pour in the low-sodium vegetable broth and add the diced tomatoes (with liquid). Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for about 20 minutes or until the rice is tender and most of the liquid is absorbed.
Once the rice is cooked, add the sliced kalamata olives, chopped parsley, and chopped basil. Stir to combine.
Drizzle with lemon juice and sprinkle the black pepper over the mixture. Stir gently.
Remove from heat, cover, and let stand for 5 minutes to allow flavors to meld together.
Fluff the rice with a fork, then serve warm topped with toasted pine nuts.
Nutrition Facts
Calories |
1144 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.9 g | 96% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2291 mg | 100% | |
| Total Carbohydrate | 106.8 g | 39% | |
| Dietary Fiber | 25.4 g | 91% | |
| Total Sugars | 26.4 g | ||
| Protein | 18.5 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 566 mg | 44% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 2633 mg | 56% | |
*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.
