Mediterranean Diet Spicy Rice
Elevate your weeknight dinners with this vibrant and wholesome Mediterranean Diet Spicy Rice! Packed with bold flavors and nutritious ingredients, this one-pot wonder combines hearty long-grain brown rice, protein-rich chickpeas, and a medley of aromatic spices like smoked paprika, cumin, and a hint of cayenne for a tantalizing kick. Simmered in flavorful vegetable broth alongside juicy diced tomatoes and colorful bell peppers, this dish is as satisfying as it is healthy. Topped with fresh parsley and paired with zesty lemon wedges, it’s perfect as a nutritious main course or a flavorful side dish that complements any Mediterranean-inspired spread. With easy prep and just 35 minutes of cooking time, this recipe is a go-to for an effortless yet impressive meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely diced
- 3 cloves garlic cloves, minced
- 1 cup long-grain brown rice, rinsed
- 2 cups vegetable broth (low-sodium)
- 1 cup canned diced tomatoes, no salt added
- 1 medium red bell pepper, diced
- 1 cup canned chickpeas, drained and rinsed
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 0.25 teaspoon ground cayenne pepper (add more for extra spice)
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 medium lemon, cut into wedges
Instructions
Heat the olive oil in a large skillet or medium-sized pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the rinsed brown rice to the skillet. Toast the rice for 2 minutes, stirring frequently.
Pour in the vegetable broth and diced tomatoes. Mix well.
Stir in the diced red bell pepper, chickpeas, cumin, smoked paprika, cayenne pepper, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low. Cover the skillet and let it simmer for 30 minutes, or until the rice is tender and the liquid has been absorbed. Stir occasionally to prevent sticking.
Once cooked, remove the skillet from heat and fluff the rice with a fork.
Garnish the dish with freshly chopped parsley and serve with lemon wedges on the side for an added burst of freshness.
Enjoy your Mediterranean Diet Spicy Rice as a standalone meal or as a side dish!
Nutrition Facts
Calories |
967 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.8 g | 47% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2210 mg | 96% | |
| Total Carbohydrate | 137.5 g | 50% | |
| Dietary Fiber | 27.6 g | 99% | |
| Total Sugars | 30.2 g | ||
| Protein | 28.2 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 274 mg | 21% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 2129 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.
