Mediterranean Diet Banana Leaf Wrapped Rice
Transport your taste buds to the Mediterranean with this mouthwatering Mediterranean Diet Banana Leaf Wrapped Rice recipe. Combining the earthy aroma of grilled banana leaves with a healthy, flavor-packed medley of brown rice, juicy cherry tomatoes, briny Kalamata olives, creamy feta, and fresh herbs, this dish is both visually stunning and deeply satisfying. The rice mixture is beautifully seasoned with lemon juice, olive oil, garlic, and a dash of salt and pepper, then wrapped in banana leaves and grilled to perfection, infusing every bite with a subtle smoky aroma. Ideal for impressing guests or elevating your weeknight meal, this Mediterranean-inspired creation is as wholesome as it is dazzling. Serve it directly in the charred banana leaf parcels for an unforgettable dining experience. Perfect for fans of the Mediterranean diet, this recipe celebrates fresh, vibrant ingredients while showcasing the art of cooking with banana leaves.
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Recipe Information
Ingredients
- 4 large pieces Banana leaves
- 2 cups Brown rice
- 4 cups Water
- 1 cup Cherry tomatoes
- 0.5 cup Kalamata olives
- 0.5 cup Red onion
- 0.5 cup Feta cheese
- 3 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 0.25 cup Fresh parsley
- 0.25 cup Fresh mint leaves
- 2 minced Garlic cloves
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Rinse the banana leaves under running water and pat them dry. Place them flat on a counter to use later.
In a large pot, bring the 4 cups of water to a boil. Add the brown rice and a pinch of salt. Cover and simmer for about 30 minutes or until the rice is fully cooked.
While the rice is cooking, chop the cherry tomatoes in halves, slice the Kalamata olives, dice the red onion, and chop the feta cheese into small cubes. Set aside.
In a large mixing bowl, combine the cooked rice, tomatoes, olives, red onion, feta cheese, lemon juice, olive oil, parsley, mint leaves, minced garlic, salt, and black pepper. Mix well to combine all ingredients evenly.
Cut each piece of banana leaf into a large square, approximately 12x12 inches.
Spoon about a half cup of the rice mixture onto the center of each banana leaf square.
Fold each banana leaf in half over the rice mixture and then fold in the sides to form a parcel. Secure with kitchen twine if necessary.
Preheat a grill or a griddle to medium-high heat.
Place the banana leaf parcels on the grill, cooking each side for about 5 minutes until the banana leaves are charred and aromatic.
Remove from the grill and let them rest for a few minutes before serving. Serve directly in the banana leaves, allowing diners to unfold their parcels and enjoy the aromatic rice mix.
Nutrition Facts
Calories |
1319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.0 g | 101% | |
| Saturated Fat | 19.0 g | 95% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4719 mg | 205% | |
| Total Carbohydrate | 131.2 g | 48% | |
| Dietary Fiber | 23.9 g | 85% | |
| Total Sugars | 13.3 g | ||
| Protein | 27.5 g | 55% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 843 mg | 65% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 1292 mg | 27% | |
*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.
