Mediterranean Diet Herbed Rice with Broccoli
Elevate your weeknight dinners with this vibrant Mediterranean Diet Herbed Rice with Broccoli, a wholesome and flavorful dish that's as nutritious as it is delicious! Featuring nutty long-grain brown rice toasted to perfection, tender broccoli florets, and a medley of aromatic herbs like oregano, thyme, and fresh parsley, this recipe is infused with zesty lemon and a hint of garlic for a bright, refreshing finish. Simmered in low-sodium vegetable broth, it's a heart-healthy side or main dish that’s perfect for anyone seeking a Mediterranean-inspired meal. Ready in just 45 minutes, this satisfying dish is a fantastic way to incorporate plant-based ingredients and bold flavors into your routine.
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Recipe Information
Ingredients
- 2 tablespoons Extra virgin olive oil
- 1 Small onion, finely chopped
- 2 Garlic cloves, minced
- 1 cup Long-grain brown rice
- 2 cups Vegetable broth, preferably low sodium
- 2 cups Broccoli florets
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Heat the olive oil in a medium saucepan over medium heat.
Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.
Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
Add the brown rice to the saucepan, stirring frequently for about 2 minutes, until it is lightly toasted.
Pour in the vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover the saucepan, and let it simmer for 20 minutes.
After 20 minutes, add the broccoli florets, oregano, and thyme. Stir to combine.
Cover the saucepan again and cook for another 10 minutes, or until the rice is tender and the broccoli is cooked through.
Remove the saucepan from the heat and let it sit, covered, for 5 minutes to allow the flavors to meld.
Stir in the fresh parsley and lemon juice.
Season with salt and black pepper to taste.
Fluff the rice with a fork and serve warm. Enjoy your Mediterranean Diet Herbed Rice with Broccoli!
Nutrition Facts
Calories |
574 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1532 mg | 67% | |
| Total Carbohydrate | 70.1 g | 25% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 8.9 g | ||
| Protein | 13.3 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 191 mg | 15% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 423 mg | 9% | |
*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.
