Mediterranean Diet Pulao Rice
Elevate your weeknight dinners with the vibrant and nutritious Mediterranean Diet Pulao Rice, a fragrant one-pan dish brimming with bold flavors and wholesome ingredients. Combining fluffy basmati rice with the richness of Kalamata olives, the tanginess of capers, and the zest of fresh lemon, this recipe is a delicious nod to Mediterranean cuisine. Sautéed zucchini, red bell peppers, and sweet cherry tomatoes infuse the dish with color and nutrients, while aromatic spices like cumin and oregano bring depth to every bite. Perfectly balanced and easy to prepare in just 40 minutes, this Mediterranean-inspired rice dish is ideal for a quick family meal or health-conscious entertaining. Serve warm with a sprinkle of fresh parsley for an irresistible burst of freshness!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium, chopped Onion
- 3 minced Garlic cloves
- 1 medium, chopped Red bell pepper
- 1 small, diced Zucchini
- 1 cup, halved Cherry tomatoes
- 1 cup Basmati rice
- 2 cups Vegetable broth
- 0.5 cup, pitted and sliced Kalamata olives
- 2 tablespoons, drained Capers
- 1 teaspoon Dried oregano
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 cup, chopped Fresh parsley
- 1 for juice and zest Lemon
Instructions
Rinse the basmati rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming sticky.
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the chopped onion and sauté for about 4-5 minutes until translucent.
Stir in the minced garlic and cook for another 30 seconds until fragrant.
Add the chopped red bell pepper and diced zucchini to the pan, and sauté for 3-4 minutes until they start to soften.
Stir in the halved cherry tomatoes and cook for 2 more minutes.
Add the rinsed basmati rice to the pan, stirring gently to coat the rice with the oil and vegetables.
Pour in the vegetable broth, then add the sliced kalamata olives, drained capers, dried oregano, ground cumin, salt, and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and cover the pan with a lid. Let it simmer for about 15 minutes, or until the rice is cooked and all the liquid has been absorbed.
Once the rice is cooked, remove the pan from heat and let it sit, covered, for 5 minutes.
Fluff the rice with a fork and stir in the chopped fresh parsley.
Add a squeeze of lemon juice and lemon zest to the pulao for a fresh finish.
Serve warm, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1208 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.2 g | 84% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5597 mg | 243% | |
| Total Carbohydrate | 138.5 g | 50% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 34.5 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 382 mg | 29% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 2500 mg | 53% | |
*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.
