Mediterranean Diet Flavorful Rice Quinoa Mix
Elevate your mealtime with this Mediterranean Diet Flavorful Rice Quinoa Mix, a vibrant and nutritious side dish or main course bursting with fresh, wholesome ingredients. This recipe combines nutty brown rice and fluffy quinoa, simmered to perfection in savory vegetable broth, with a medley of sautéed vegetables like sweet red bell peppers, zucchini, and juicy cherry tomatoes. Infused with aromatic garlic, onion, and a blend of Mediterranean spices including oregano and cumin, every bite is a celebration of bold, zesty flavors. Kalamata olives add a salty, briny depth, while fresh parsley and a splash of lemon juice brighten the dish beautifully. Ready in just 45 minutes, this nutrient-dense recipe is ideal for those following a heart-healthy Mediterranean diet. Perfect for family dinners, meal prep, or pairing with grilled protein, this versatile dish is your new go-to for wholesome, flavor-packed eating!
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 cup quinoa
- 3 cups vegetable broth
- 2 tablespoons extra virgin olive oil
- 1 finely chopped medium onion
- 3 minced garlic cloves
- 1 chopped red bell pepper
- 1 chopped zucchini
- 1 cup cherry tomatoes
- 0.5 cup kalamata olives
- 0.25 cup fresh parsley
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
Rinse the brown rice and quinoa in a fine-mesh strainer under cold running water until the water runs clear. This removes excess starch and bitter saponins from the quinoa.
In a medium saucepan, combine the rinsed rice and quinoa with 3 cups of vegetable broth. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover the saucepan, and simmer for about 20 minutes or until the grains are tender and all the liquid is absorbed.
While the grains are cooking, heat 2 tablespoons of extra virgin olive oil in a large skillet over medium heat.
Add the finely chopped onion and minced garlic to the skillet. Sauté for about 3 minutes, stirring frequently, until the onion becomes translucent and fragrant.
Stir in the chopped red bell pepper and zucchini, and cook for another 5 minutes until the vegetables are tender.
Add the cherry tomatoes, kalamata olives, dried oregano, ground cumin, salt, and black pepper. Stir well to combine and continue cooking for an additional 2 minutes.
Once the rice and quinoa are cooked, fluff them with a fork and add them to the skillet with the vegetables.
Gently fold in the fresh parsley and lemon juice, ensuring all ingredients are well incorporated.
Remove from heat and let the rice quinoa mix sit for a few minutes to allow the flavors to meld together before serving.
Nutrition Facts
Calories |
1814 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.0 g | 103% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7375 mg | 321% | |
| Total Carbohydrate | 232.9 g | 85% | |
| Dietary Fiber | 28.9 g | 103% | |
| Total Sugars | 38.6 g | ||
| Protein | 48.8 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 399 mg | 31% | |
| Iron | 17.6 mg | 98% | |
| Potassium | 2924 mg | 62% | |
*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.
