Mediterranean Diet Broccoli Rice
Transform your mealtime with this vibrant and nutrient-packed Mediterranean Diet Broccoli Rice, a wholesome twist on traditional rice that’s bursting with fresh flavors. This recipe turns crunchy broccoli florets into a low-carb, grain-free base enhanced with a medley of colorful vegetables like red bell pepper and cherry tomatoes. Sautéed in heart-healthy olive oil and seasoned with fragrant garlic, fresh parsley, and basil, this dish is finished with a zesty squeeze of lemon for a refreshing Mediterranean touch. Ready in just 30 minutes, this versatile dish makes a perfect side or a light, satisfying main course. Packed with vitamins, antioxidants, and Mediterranean-inspired goodness, it’s a healthy, delicious choice for any day of the week.
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Recipe Information
Ingredients
- 2 cups broccoli florets
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh basil, chopped
- 1 lemon, juiced
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
Cut the broccoli florets and pulse them in a food processor until they resemble rice grains.
Heat the olive oil in a large pan over medium heat.
Add the chopped onion to the pan and sauté for about 3 minutes until it becomes translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the diced red bell pepper and chopped broccoli rice to the pan, stirring well to combine.
Cook for about 5 minutes, stirring occasionally, until the broccoli is tender.
Add the halved cherry tomatoes, chopped parsley, and basil to the mixture.
Squeeze the juice of one lemon over the contents of the pan.
Season with salt and ground black pepper to taste and mix thoroughly.
Serve warm as a side dish or a light meal. Enjoy your flavorful Mediterranean Diet Broccoli Rice!
Nutrition Facts
Calories |
469 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.6 g | 38% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1289 mg | 56% | |
| Total Carbohydrate | 45.0 g | 16% | |
| Dietary Fiber | 14.8 g | 53% | |
| Total Sugars | 19.1 g | ||
| Protein | 14.3 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 491 mg | 38% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 1578 mg | 34% | |
*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.
