Mediterranean Diet Taco Rice
Elevate your weeknight dinner routine with this vibrant and wholesome Mediterranean Diet Taco Rice recipe! A nutritious twist on traditional taco rice, this dish features hearty brown rice as the base, paired with spice-infused chickpeas, fresh cherry tomatoes, crisp cucumber, and fragrant parsley for a burst of Mediterranean flavor in every bite. Perfectly seasoned with ground cumin, smoked paprika, and a zesty drizzle of lemon juice, this recipe is both satisfying and packed with nutrients. Optional feta cheese adds a creamy touch, while avocado slices provide extra indulgence. Ready in just 50 minutes, this recipe is a vegetarian-friendly and heart-healthy crowd-pleaser, ideal for meal prep or a quick family dinner.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 2 tablespoons Olive oil
- 2 Garlic cloves, minced
- 1 medium Red onion, diced
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika (smoked or sweet)
- 1 can (15 oz) Canned chickpeas, drained and rinsed
- 1 cup Cherry tomatoes, halved
- 1 cup Cucumber, diced
- 1 cup Parsley, chopped
- 0.5 cup Feta cheese (optional, for a vegetarian option)
- 2 tablespoons Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 Avocado, sliced (optional for garnish)
Instructions
Rinse the brown rice under cold water to remove excess starch. In a medium saucepan, combine the rice and water. Bring to a boil, then reduce the heat to low. Cover and simmer for 30-35 minutes or until the rice is tender and the water is absorbed. Once cooked, fluff the rice with a fork and set aside.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and diced red onion. Sauté for 3-4 minutes until the onion becomes translucent and fragrant.
Stir in the ground cumin and paprika, allowing them to toast in the pan for 30 seconds to release their flavors.
Add the drained chickpeas to the skillet and stir to coat them in the spices. Cook for 2-3 minutes, stirring occasionally, until the chickpeas are warmed through.
In a large bowl, combine the cooked rice, spiced chickpeas, cherry tomatoes, cucumber, and parsley. If using feta cheese, add it at this stage.
Drizzle the lemon juice over the mixture and season with salt and black pepper. Toss gently to combine all the ingredients evenly.
Serve the taco rice in individual bowls, garnished with optional avocado slices if desired. Enjoy immediately!
Nutrition Facts
Calories |
1628 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.1 g | 96% | |
| Saturated Fat | 25.3 g | 127% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 3986 mg | 173% | |
| Total Carbohydrate | 190.5 g | 69% | |
| Dietary Fiber | 44.2 g | 158% | |
| Total Sugars | 36.4 g | ||
| Protein | 63.0 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1482 mg | 114% | |
| Iron | 29.0 mg | 161% | |
| Potassium | 4574 mg | 97% | |
*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.
