Mediterranean Diet Savory Rice with Tomato and Vegetable Stew

Nutriscore Rating: 74/100

Elevate your weeknight dinner game with this Mediterranean Diet Savory Rice with Tomato and Vegetable Stew, a wholesome and flavorful dish that celebrates the essence of Mediterranean cooking. This recipe combines nutty brown rice with a rich tomato-based vegetable stew, simmered to perfection with aromatic garlic, oregano, and basil. Packed with vibrant, nutrient-dense ingredients like zucchini, eggplant, and fresh parsley, this dish is not only healthy but incredibly satisfying. Topped with a splash of zesty lemon juice for brightness, it’s a hearty, plant-based meal perfect for anyone seeking a balanced blend of taste and nutrition. Whether you’re following the Mediterranean diet or simply looking for a nutritious dinner idea, this recipe delivers comfort and wellness in every bite. Ready in just over an hour, it’s a feast for your senses that can feed the whole family.

Recipe Information

• Prep Time: 20 min
• Cook Time: 45 min
• Total Time: 1 hr 5 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

17 items

• 2 tablespoons olive oil
• 1 medium, chopped yellow onion
• 3 minced garlic cloves
• 1 chopped red bell pepper
• 1 medium, sliced zucchini
• 1 small, diced eggplant
• 4 medium, chopped tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 2 cups vegetable broth
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 cup brown rice
• 2 cups water
• 0.25 cup chopped fresh parsley
• 1 tablespoon lemon juice

📝 Instructions

15 steps

1. In a large pot, heat the olive oil over medium heat.

2. Add the chopped onion and sauté for 3-4 minutes until translucent.

3. Stir in the minced garlic and cook for another minute until fragrant.

4. Add the chopped red bell pepper, sliced zucchini, and diced eggplant.

5. Cook for about 5 minutes, stirring occasionally, until the vegetables start to soften.

6. Add the chopped tomatoes, tomato paste, dried oregano, and dried basil.

7. Pour in the vegetable broth, stir well, and bring the mixture to a gentle simmer.

8. Season with salt and black pepper.

9. Cover the pot and let the stew simmer for 20-25 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.

10. Meanwhile, rinse the brown rice under cold water.

11. In a separate saucepan, bring the water to a boil.

12. Add the rinsed brown rice to the boiling water, reduce the heat to low, cover, and simmer for 30-35 minutes until the rice is tender and has absorbed the water.

13. Remove the rice from the heat and let it stand, covered, for 5 minutes, then fluff with a fork.

14. Once the stew is finished, stir in the chopped parsley and lemon juice for a fresh finish.

15. Serve the vegetable stew over the warm brown rice and enjoy this healthy, flavorful Mediterranean meal.

Nutrition Facts

1 serving (2469.8g)

Calories		1036
% Daily Value*
Total Fat		37.5 g	48%
	Saturated Fat	6.1 g	30%
	Polyunsaturated Fat	4.9 g
Cholesterol		0 mg	0%
Sodium		4627 mg	201%
Total Carbohydrate		158.0 g	57%
	Dietary Fiber	33.4 g	119%
	Total Sugars	59.1 g
Protein		27.8 g	56%
Vitamin D		0.0 mcg	0%
Calcium		324 mg	25%
Iron		8.9 mg	49%
Potassium		4147 mg	88%

*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.

Source of Calories

Fat: 337 cal (31.2%%)

Protein: 111 cal (10.3%%)

Carbs: 632 cal (58.5%%)