Mediterranean Diet Tomato Rice
Mediterranean Diet Tomato Rice is a vibrant, flavor-packed dish that perfectly showcases fresh, wholesome ingredients. This easy one-pan recipe combines tender long-grain white rice with ripe tomatoes, aromatic garlic, and a hint of cinnamon for an exotic touch. Simmered in nutrient-rich vegetable broth and seasoned with oregano, this rice dish is both comforting and nutritious, aligning seamlessly with the principles of the Mediterranean diet. Finished with a sprinkle of fresh parsley and optional basil, it’s an ideal side dish or light main course, perfect for pairing with grilled fish, roasted veggies, or feta cheese. Quick to prepare and brimming with authentic Mediterranean flavors, this recipe is a go-to for health-conscious food lovers.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, finely chopped yellow onion
- 3 minced garlic cloves
- 4 medium, grated or finely chopped ripe tomatoes
- 1 tablespoon tomato paste
- 1 cup long-grain white rice
- 2 cups vegetable broth
- 1 teaspoon dried oregano
- 0.25 teaspoon ground cinnamon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
- 2 tablespoons, chopped (optional) fresh basil
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the finely chopped onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the grated or finely chopped tomatoes to the pan along with the tomato paste. Cook for 5 minutes, stirring frequently, until the tomatoes break down and form a sauce.
Rinse the rice under cold running water until the water runs clear. Drain well.
Add the rinsed rice to the pan and stir to coat it with the tomato mixture.
Pour in the vegetable broth and season with oregano, cinnamon, salt, and black pepper. Stir well.
Bring the mixture to a boil, then reduce the heat to low and cover the pan with a lid. Simmer for 18-20 minutes, stirring occasionally, until the rice is tender and the liquid is absorbed. Avoid opening the lid too often.
Once cooked, remove the pan from heat and let it sit, covered, for 5 minutes.
Fluff the rice with a fork and stir in the fresh parsley and basil (if using) before serving.
Serve warm as a side dish or light main course. Enjoy!
Nutrition Facts
Calories |
861 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.0 g | 44% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3526 mg | 153% | |
| Total Carbohydrate | 123.4 g | 45% | |
| Dietary Fiber | 16.6 g | 59% | |
| Total Sugars | 26.7 g | ||
| Protein | 21.3 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 221 mg | 17% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 2555 mg | 54% | |
*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.
