Mediterranean Diet Rice with Seaweed
Elevate your healthy eating with the vibrant and nutrient-packed Mediterranean Diet Rice with Seaweed. This wholesome recipe marries the nutty goodness of brown rice with the umami-rich flavors of seaweed, while a medley of fresh vegetables like zucchini, bell peppers, and cherry tomatoes add color and crunch. Infused with the Mediterranean staples of olive oil, garlic, and lemon juice, this dish delivers a satisfying balance of flavors that’s both light and nourishing. Perfectly seasoned with parsley, salt, and pepper, it’s a versatile meal ideal for lunch, dinner, or as a side dish. Whether you're seeking a plant-based option or a creative way to incorporate seaweed into your diet, this recipe is a delightful twist on traditional rice dishes, packed with fiber, vitamins, and minerals. Celebrate bold flavors and wholesome ingredients with this easy-to-make Mediterranean delight.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 medium onion, finely chopped
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 1 cup dried seaweed (such as wakame), soaked and chopped
- 1 cup cherry tomatoes, halved
- 2 tablespoons lemon juice
- 0.25 cup parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the brown rice under cold water until the water runs clear. This helps remove excess starch.
In a medium saucepan, combine the brown rice and water. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and let it simmer for 30-35 minutes or until the rice is tender and the water is absorbed.
Meanwhile, heat the olive oil in a large skillet over medium heat. Add the minced garlic and chopped onion, sautéing until the onion becomes translucent, about 5 minutes.
Add the diced zucchini and red bell pepper to the skillet. Continue to cook, stirring occasionally, for another 5 minutes, or until the vegetables start to soften.
Drain and chop the soaked seaweed. Add it to the skillet along with the halved cherry tomatoes. Cook for an additional 5 minutes, allowing the flavors to meld.
Once the rice is cooked, fluff it with a fork and add it to the skillet with the vegetable and seaweed mixture. Stir well to combine.
Season the mixture with lemon juice, chopped parsley, salt, and pepper. Stir thoroughly to incorporate all ingredients evenly.
Taste and adjust seasoning if needed before serving.
Serve the Mediterranean Diet Rice with Seaweed warm, garnished with extra parsley if desired.
Nutrition Facts
Calories |
766 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 43% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3450 mg | 150% | |
| Total Carbohydrate | 107.7 g | 39% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 21.1 g | ||
| Protein | 21.2 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 661 mg | 51% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2106 mg | 45% | |
*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.
