Mediterranean Diet Arroz de Juane
Experience the rich flavors of the Mediterranean with a vibrant twist in this "Mediterranean Diet Arroz de Juane" recipe. This plant-based spin on a classic dish combines wholesome brown rice, heart-healthy olive oil, and protein-packed chickpeas with an array of colorful vegetables like baby spinach, cherry tomatoes, and artichoke hearts. Infused with aromatic spices such as turmeric, paprika, and oregano, and brightened with zesty lemon and fresh parsley, this one-pan meal is as nutritious as it is delicious. Perfect for vegetarians and those following the Mediterranean diet, it's an easy, comforting recipe ready in under an hour. Serve this dish as a satisfying main course or pair it with a simple side salad for a well-rounded meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic cloves, minced
- 1 medium bell pepper, diced
- 2 cups baby spinach, chopped
- 1 cup cherry tomatoes, halved
- 1.5 cups brown rice
- 4 cups vegetable broth
- 1 cup cooked chickpeas
- 1 cup artichoke hearts, drained and chopped
- 0.5 cup kalamata olives, pitted and sliced
- 2 tablespoons capers
- 1 teaspoon paprika
- 1 teaspoon turmeric
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon lemon zest
- 0.25 cup fresh parsley, chopped
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and diced bell pepper, cooking for an additional 2 minutes until the pepper begins to soften.
Mix in the chopped baby spinach and cherry tomatoes, and cook until the spinach wilts, about 2 minutes.
Add the brown rice to the skillet, stirring to coat with the oil and vegetables.
Pour in the vegetable broth and bring the mixture to a boil.
Once boiling, reduce the heat to low and cover the skillet. Let it simmer for 20 minutes.
Stir in the cooked chickpeas, chopped artichoke hearts, sliced olives, and capers. Add the paprika, turmeric, dried oregano, salt, and black pepper to the mix.
Cover again and cook for an additional 10 minutes, or until the rice is tender and the liquid is absorbed.
Once cooked, remove from heat and stir in the lemon zest and chopped parsley.
Fluff the rice with a fork and serve warm.
Nutrition Facts
Calories |
1710 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.0 g | 90% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5890 mg | 256% | |
| Total Carbohydrate | 231.1 g | 84% | |
| Dietary Fiber | 52.9 g | 189% | |
| Total Sugars | 41.3 g | ||
| Protein | 55.2 g | 110% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 701 mg | 54% | |
| Iron | 24.9 mg | 138% | |
| Potassium | 4728 mg | 101% | |
*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.
