Mediterranean Diet Vegetable Pilau
Bursting with vibrant flavors and nourishing ingredients, this Mediterranean Diet Vegetable Pilau is a wholesome, one-pot dish perfect for any occasion. Featuring a colorful medley of sautéed vegetables like zucchini, red bell pepper, and carrots, combined with fragrant basmati rice, warming spices like cumin, turmeric, and cinnamon, and a touch of fresh herbs and lemon juice, this recipe is both hearty and healthy. Cooked in low-sodium vegetable broth, this pilau is a perfect fit for the Mediterranean diet, offering a delightful balance of plant-based nutrition and bold, aromatic flavors. Quick and easy with just 15 minutes of prep time, this dish is ideal as a light main course or a flavorful side to your favorite protein. Enjoy the incredible fusion of taste and wellness in every bite of this Mediterranean-inspired recipe!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium-sized, diced yellow onion
- 3 minced garlic cloves
- 1 medium-sized, diced red bell pepper
- 1 medium-sized, diced zucchini
- 1 medium-sized, peeled and diced carrot
- 1 cup, halved cherry tomatoes
- 1 cup, rinsed and drained basmati rice
- 2 cups vegetable broth (low sodium)
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon dried oregano
- 0.25 teaspoon ground cinnamon
- 1 teaspoon (or to taste) kosher salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
- 2 tablespoons, chopped fresh dill
- 1 tablespoon fresh lemon juice
Instructions
Heat the olive oil in a large, deep skillet or saucepan over medium heat.
Add the diced onion and sauté for 3-4 minutes until soft and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced red bell pepper, zucchini, and carrot. Sauté for 5 minutes until the vegetables start to soften.
Stir in the cherry tomatoes, ground cumin, turmeric, oregano, and ground cinnamon. Cook for 1-2 minutes to toast the spices.
Add the rinsed basmati rice to the skillet and stir to coat it in the vegetable and spice mixture.
Pour in the vegetable broth and season with salt and black pepper.
Bring the mixture to a boil, then reduce the heat to low. Cover the skillet with a tight-fitting lid and simmer for 18-20 minutes, or until the rice is tender and the liquid has been absorbed.
Once the rice is cooked, remove the skillet from the heat and keep it covered for an additional 5 minutes.
Fluff the pilau with a fork and stir in the chopped fresh parsley, dill, and fresh lemon juice for brightness.
Serve immediately as a main dish or as a side, garnished with additional herbs if desired.
Nutrition Facts
Calories |
743 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.1 g | 39% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2803 mg | 122% | |
| Total Carbohydrate | 106.6 g | 39% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 31.2 g | ||
| Protein | 15.1 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 219 mg | 17% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 1770 mg | 38% | |
*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.
