Mediterranean Baked Brown Rice
Elevate your dinner table with the wholesome flavors of Mediterranean Baked Brown Rice. This vibrant one-dish recipe combines nutty brown rice with roasted cherry tomatoes, red bell peppers, tender chickpeas, and aromatic spices like cumin and oregano, all baked to perfection in a savory vegetable broth. With just 15 minutes of prep time, this hearty, oven-baked dish is both easy and delicious, offering a perfect balance of plant-powered nutrition and bold Mediterranean flavors. A sprinkle of fresh parsley, zesty lemon, and optional creamy feta crumbles take this dish to the next level, making it a versatile side or satisfying vegetarian main course. Perfect for busy weeknights or as a crowd-pleasing addition to your next dinner party, this Mediterranean-inspired recipe is a must-try!
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 cup cherry tomatoes
- 1 medium red bell pepper
- 1 small red onion
- 2 cloves garlic cloves
- 2.5 cups vegetable broth
- 1 cup canned chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon lemon zest
- 0.25 cup crumbled feta cheese (optional)
Instructions
Preheat your oven to 375°F (190°C).
Rinse the brown rice under cold water in a fine-mesh sieve. Set it aside to drain.
Dice the red bell pepper and red onion into small pieces. Halve the cherry tomatoes. Mince the garlic cloves.
In a medium oven-safe baking dish, combine the rinsed brown rice, cherry tomatoes, diced bell pepper, red onion, garlic, and chickpeas.
Add the vegetable broth, olive oil, dried oregano, ground cumin, salt, and black pepper to the baking dish. Stir everything gently to combine.
Cover the baking dish tightly with aluminum foil or a lid. Place it in the preheated oven and bake for 55-60 minutes, or until the rice is tender and has absorbed all the liquid.
Once the dish is fully baked, remove it from the oven and let it rest (still covered) for 5-10 minutes.
Uncover the dish and fluff the rice gently with a fork. Stir in the fresh parsley and lemon zest.
If desired, sprinkle crumbled feta cheese on top before serving for an extra layer of flavor.
Serve warm as a side dish or enjoy on its own as a light meal.
Nutrition Facts
Calories |
278 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.9 g | 17% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 846 mg | 37% | |
| Total Carbohydrate | 33.4 g | 12% | |
| Dietary Fiber | 5.9 g | 21% | |
| Total Sugars | 6.3 g | ||
| Protein | 9.1 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 137 mg | 11% | |
| Iron | 2.4 mg | 14% | |
| Potassium | 572 mg | 12% | |
*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.
