Mediterranean Diet Kichadi
Discover a wholesome, flavor-packed twist on a traditional comfort food with this Mediterranean Diet Kichadi—an irresistible fusion of nourishing ingredients and vibrant, herbaceous spices. Combining fiber-rich brown rice, protein-packed red lentils, and a medley of vibrant vegetables like carrots, zucchini, and spinach, this dish is simmered to perfection in a fragrant blend of oregano, thyme, cumin, and a splash of zesty lemon juice. Cooked in heart-healthy olive oil and vegetable broth, it’s a plant-based, gluten-free option that’s as satisfying as it is nourishing. Ideal for meal prep or a cozy weeknight dinner, this one-pot recipe is garnished with fresh parsley for a burst of freshness and served warm to highlight its rich, earthy flavors. Perfect for anyone following a Mediterranean or vegetarian diet, this Kichadi offers 40 minutes of soul-soothing, wholesome goodness!
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Recipe Information
Ingredients
- 1 cup brown rice
- 0.5 cup red lentils (masoor dal)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 medium carrot, diced
- 1 medium zucchini, diced
- 1 large tomato, chopped
- 2 cups baby spinach
- 4 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon ground cumin
- 2 tablespoons lemon juice
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
Instructions
Rinse the brown rice and red lentils under running water until the water runs clear. Set aside.
In a large pot or Dutch oven, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add minced garlic to the pot and cook for another minute, until fragrant.
Stir in the diced carrot and zucchini; sauté for an additional 3-4 minutes until they begin to soften.
Add the chopped tomato and cook for 2 minutes, allowing it to combine with the other vegetables.
Stir in the rinsed rice and lentils, coating them with the vegetable mixture.
Pour in the vegetable broth, then add dried oregano, dried thyme, ground cumin, sea salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 30 minutes, stirring occasionally, until the rice is cooked and the lentils are tender.
Add the baby spinach and lemon juice, stir gently until the spinach wilts.
Remove from heat and let it sit for 5 minutes before serving.
Garnish with fresh parsley on top before serving. Adjust seasoning to taste.
Nutrition Facts
Calories |
1144 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.6 g | 52% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4720 mg | 205% | |
| Total Carbohydrate | 165.7 g | 60% | |
| Dietary Fiber | 35.0 g | 125% | |
| Total Sugars | 34.0 g | ||
| Protein | 41.1 g | 82% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 507 mg | 39% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 4080 mg | 87% | |
*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.
