Mediterranean Diet Cabbage Rice
Elevate your weeknight dinners with this vibrant Mediterranean Diet Cabbage Rice, a wholesome, one-pot dish bursting with fresh, aromatic flavors and heart-healthy nutrients. Featuring tender strips of cabbage, fluffy long-grain rice, and a savory blend of vegetable broth, diced tomatoes, and garlic, this comforting meal is seasoned with zesty lemon zest, oregano, and a touch of freshly cracked black pepper. Finished with a sprinkle of parsley and creamy, crumbled feta cheese, it’s an ideal choice for those seeking a lighter, yet satisfyingly hearty option. Ready in under 45 minutes and perfect for feeding a crowd, this recipe seamlessly combines Mediterranean-inspired ingredients and techniques to deliver a flavorful, nutrient-rich meal tailored for busy lifestyles. Perfect as a standalone dish or paired with grilled protein for a complete meal, its versatility, simplicity, and delightful taste make it a must-try for fans of Mediterranean cuisine.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 whole medium onion
- 3 whole garlic cloves
- 1 whole large cabbage
- 1.5 cups long-grain white rice
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
- 0.5 cup feta cheese, crumbled
Instructions
1. Heat the olive oil in a large, deep skillet or Dutch oven over medium heat.
2. Dice the onion and mince the garlic cloves. Add them to the skillet and sauté for about 5 minutes until the onion becomes translucent and the garlic is fragrant.
3. While the onion and garlic are cooking, core and slice the cabbage into thin, bite-sized strips.
4. Add the sliced cabbage to the skillet and cook for another 5 minutes, stirring occasionally, until it begins to wilt.
5. Rinse the rice under cold water until the water runs clear. Drain well.
6. Stir the rice into the cabbage mixture, ensuring it gets coated with the oil and mixed well with the vegetables.
7. Pour in the vegetable broth and add the diced tomatoes (undrained), lemon zest, dried oregano, salt, and black pepper. Stir to combine all ingredients thoroughly.
8. Bring the mixture to a boil, then reduce the heat to, low cover, and let it simmer gently for 20 minutes, or until the rice is tender and liquid is mostly absorbed.
9. Remove the skillet from heat and let it rest for 5 minutes, still covered, to allow any remaining liquid to fully absorb.
10. Chop the fresh parsley finely and use it to garnish, along with crumbled feta cheese before serving.
Nutrition Facts
Calories |
1702 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.3 g | 84% | |
| Saturated Fat | 23.3 g | 116% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 6436 mg | 280% | |
| Total Carbohydrate | 235.0 g | 85% | |
| Dietary Fiber | 43.6 g | 156% | |
| Total Sugars | 61.1 g | ||
| Protein | 59.1 g | 118% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1330 mg | 102% | |
| Iron | 17.1 mg | 95% | |
| Potassium | 4380 mg | 93% | |
*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.
