Mediterranean Diet Portuguese Rice
Discover the vibrant flavors of Mediterranean Diet Portuguese Rice, a wholesome twist on a traditional Portuguese favorite. This dish combines heart-healthy olive oil, aromatic garlic, and sweet red bell peppers with juicy tomatoes and fragrant bay leaf to create a rich, savory base. Long-grain white rice is simmered in vegetable broth, absorbing all the delicious flavors before being finished with fresh parsley, a hint of zesty lemon, and a touch of sea salt and black pepper for perfect balance. Ready in under 35 minutes, this recipe makes a versatile side or a satisfying vegetarian main, celebrating Mediterranean-inspired freshness with every bite.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, finely chopped yellow onion
- 3 minced garlic cloves
- 1 medium, diced red bell pepper
- 2 medium, chopped tomato
- 1 cup long-grain white rice
- 2 cups vegetable broth
- 1 bay leaf
- 2 tablespoons, chopped fresh parsley
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 1 for zest and juice lemon
Instructions
Heat the olive oil in a large saucepan over medium heat.
Add the finely chopped onion and cook until translucent, about 3-4 minutes.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced red bell pepper and chopped tomatoes to the pan, stirring well to combine. Cook for 5 minutes, allowing the vegetables to soften.
Add the long-grain white rice to the saucepan and stir to coat in the vegetable mixture.
Pour in the vegetable broth and add the bay leaf. Stir to combine and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15-20 minutes, or until the rice is cooked and has absorbed the broth.
Remove the saucepan from heat and discard the bay leaf.
Stir in the chopped fresh parsley, sea salt, black pepper, lemon zest, and lemon juice.
Fluff the rice with a fork, adjust seasoning if necessary, and serve warm as a flavorful side dish or a light vegetarian main.
Nutrition Facts
Calories |
906 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.9 g | 43% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4648 mg | 202% | |
| Total Carbohydrate | 134.7 g | 49% | |
| Dietary Fiber | 15.5 g | 55% | |
| Total Sugars | 37.7 g | ||
| Protein | 20.1 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 191 mg | 15% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1932 mg | 41% | |
*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.
