Mediterranean Diet Garlic Rice
Elevate your side dish game with this Mediterranean Diet Garlic Rice recipe—a fragrant, flavorful creation that combines the nutty richness of toasted pine nuts, the bright zest of fresh lemon, and the herby freshness of parsley. Long-grain white rice is infused with the robust aromas of garlic and the subtle depth of olive oil, simmered to perfection in low-sodium vegetable broth for ultimate tenderness. Ready in just 30 minutes, this healthy and satisfying recipe is perfect for pairing with grilled fish, roasted vegetables, or hearty salads. Packed with wholesome ingredients and Mediterranean flavors, it’s a delicious and nutritious addition to your repertoire of easy rice recipes.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 4 large, minced garlic cloves
- 1 cup long-grain white rice
- 2 cups low-sodium vegetable broth
- 0.5 teaspoons salt
- 0.25 teaspoons ground black pepper
- 2 tablespoons, chopped fresh parsley
- 1 teaspoon lemon zest
- 2 tablespoons, toasted pine nuts
Instructions
In a medium saucepan, heat the olive oil over medium heat.
Add the minced garlic and sauté for about 1-2 minutes, stirring constantly, until the garlic is fragrant and golden but not burnt.
Add the rice to the saucepan and stir well to coat the rice evenly with the garlic and oil.
Pour the vegetable broth into the saucepan, then add the salt and ground black pepper. Stir to combine.
Bring the mixture to a gentle boil over medium-high heat.
Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let it simmer for 15-18 minutes, or until the rice is tender and the liquid is absorbed.
Remove the saucepan from the heat and let it sit, covered, for 5 minutes to allow the rice to steam and become fluffy.
Fluff the rice with a fork, then stir in the chopped parsley, lemon zest, and toasted pine nuts.
Taste and adjust the seasoning with more salt and pepper if necessary before serving.
Nutrition Facts
Calories |
699 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.3 g | 52% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1472 mg | 64% | |
| Total Carbohydrate | 74.1 g | 27% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 2.8 g | ||
| Protein | 9.6 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 101 mg | 8% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 744 mg | 16% | |
*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.
