Mediterranean Diet Savory Pumpkin Rice
Elevate your fall-inspired meals with this Mediterranean Diet Savory Pumpkin Rice recipe—a wholesome dish brimming with flavor and nutrition. This vibrant one-pot wonder combines the earthy sweetness of fresh, diced pumpkin with nutty long-grain brown rice, simmered to perfection in aromatic vegetable broth infused with oregano, thyme, and bay leaf. The dish is finished with creamy crumbled feta, bright pops of lemon zest and juice, and fresh chopped parsley for a harmonious blend of Mediterranean flavors. With a prep time of just 15 minutes and a hearty texture, this pumpkin rice is the perfect seasonal side or main course for embracing autumn flavors in a healthy, satisfying way. Serve it warm and garnish with parsley for an elegant finish!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, chopped yellow onion
- 3 minced garlic cloves
- 2 cups, diced fresh pumpkin
- 1.5 cups long-grain brown rice
- 3 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup, crumbled feta cheese
- 0.25 cup, chopped fresh parsley
- 1 zested and juiced lemon
Instructions
Heat the olive oil in a large saucepan over medium heat.
Add the chopped onion and sauté for about 5 minutes, until the onion becomes translucent.
Stir in the minced garlic and cook for another 1 minute, until fragrant.
Add the diced pumpkin to the pan and cook for 5 minutes, stirring occasionally, until the pumpkin begins to soften.
Rinse the brown rice under cold water and drain well.
Add the rice to the saucepan, stirring to coat it with the oil and mix it with the vegetables.
Pour in the vegetable broth and add the oregano, thyme, bay leaf, salt, and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low, cover the pan, and let simmer for about 30 minutes, or until the rice is tender and has absorbed most of the liquid.
Remove the saucepan from heat and discard the bay leaf.
Gently fold in the crumbled feta cheese, chopped parsley, lemon zest, and lemon juice.
Serve the savory pumpkin rice warm, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1264 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.1 g | 69% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4930 mg | 214% | |
| Total Carbohydrate | 168.3 g | 61% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 31.3 g | ||
| Protein | 38.9 g | 78% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 698 mg | 54% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 3498 mg | 74% | |
*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.
