Mediterranean Diet Oven-Baked Rice
Discover the vibrant, wholesome flavors of the Mediterranean with this easy and nourishing Mediterranean Diet Oven-Baked Rice. This one-pot dish combines the goodness of long-grain white rice, sweet cherry tomatoes, briny kalamata olives, and tender artichoke hearts, all brought to life with zesty lemon, aromatic herbs like parsley and oregano, and the optional creamy tang of crumbled feta. Perfectly cooked in the oven with a simple vegetable broth base, this recipe is packed with heart-healthy ingredients, making it a delicious and satisfying option for lunch or dinner. Ready in under an hour, this Mediterranean-inspired rice is a fantastic choice for meal prep, family meals, or an impressive side dish to pair with your favorite protein. Don't miss out on this flavorful, oven-baked rice dish that's both healthy and comforting!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 medium red bell pepper, diced
- 1.5 cups long-grain white rice
- 3 cups vegetable broth
- 1 cup artichoke hearts, quartered
- 1 cup cherry tomatoes, halved
- 0.5 cup kalamata olives, pitted and sliced
- 0.25 cup fresh parsley, chopped
- 1 tablespoon fresh oregano, chopped
- 1 teaspoon lemon zest
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup feta cheese, crumbled (optional)
Instructions
Preheat your oven to 375°F (190°C).
In a large ovenproof skillet or Dutch oven, heat olive oil over medium heat.
Add the chopped onion and sauté for 3-4 minutes, until softened and translucent.
Add minced garlic and diced red bell pepper and cook for another 2 minutes.
Stir in the rice, and toast for about 2 minutes, stirring constantly, until the edges become translucent.
Pour in the vegetable broth, and bring the mixture to a simmer.
Add artichoke hearts, cherry tomatoes, olives, parsley, oregano, lemon zest, salt, and pepper. Stir well to combine.
Cover the skillet with a lid or foil, and transfer it to the preheated oven.
Bake for 25-30 minutes, or until the rice is tender and the liquid is absorbed.
Remove from the oven and let it sit, covered, for 5 minutes.
Fluff the rice with a fork, and gently mix in crumbled feta cheese if using.
Serve hot, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
1748 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.2 g | 113% | |
| Saturated Fat | 27.1 g | 136% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 7550 mg | 328% | |
| Total Carbohydrate | 197.1 g | 72% | |
| Dietary Fiber | 38.2 g | 136% | |
| Total Sugars | 28.9 g | ||
| Protein | 54.0 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1118 mg | 86% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 3552 mg | 76% | |
*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.
