Mediterranean Diet Vegetable Pulao
Elevate your mealtime with this wholesome and vibrant Mediterranean Diet Vegetable Pulao, a nutritious twist on a classic dish. Packed with whole grains from nutty brown basmati rice and a colorful medley of fresh vegetables including zucchini, red bell pepper, carrot, and cherry tomatoes, this recipe embodies heart-healthy Mediterranean flavors. Infused with aromatic spices like cumin, turmeric, cinnamon, and oregano, every bite bursts with warmth and complexity. A splash of vegetable broth ties it all together, while a garnish of parsley and a squeeze of lemon brightens the dish beautifully. Ready in under an hour, this one-pan meal is perfect for busy weeknights or relaxed family dinners. Enjoy this satisfying and flavorful rice dish that’s brimming with antioxidants, fiber, and a perfect balance of spices suited for clean eating enthusiasts.
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Recipe Information
Ingredients
- 1 cup brown basmati rice
- 2 cups water
- 2 tablespoons olive oil
- 1 medium (diced) yellow onion
- 3 minced garlic cloves
- 1 diced red bell pepper
- 1 medium (diced) zucchini
- 1 medium (peeled and diced) carrot
- 1 cup (halved) cherry tomatoes
- 1 cup frozen green peas
- 1 teaspoon dried oregano
- 0.5 teaspoons ground cumin
- 0.25 teaspoons ground turmeric
- 0.25 teaspoons ground cinnamon
- 1 cup vegetable broth
- 0.5 teaspoons (adjust to taste) salt
- 0.25 teaspoons (freshly ground) black pepper
- 2 tablespoons (chopped, for garnish) fresh parsley
- 1 whole (cut into wedges for serving) lemon wedges
Instructions
Rinse the brown basmati rice under cold water until the water runs clear. This helps remove excess starch for fluffier rice.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed rice and a pinch of salt. Reduce the heat to low, cover, and let simmer for about 25 minutes until the rice is tender. Remove from heat and set aside to cool slightly.
While the rice cooks, heat the olive oil in a large skillet or deep pan over medium heat.
Add the diced onion and sauté for 2-3 minutes until softened and translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the diced red bell pepper, zucchini, and carrot to the skillet. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.
Stir in the halved cherry tomatoes, green peas, dried oregano, ground cumin, ground turmeric, and ground cinnamon. Cook for 2-3 minutes to allow the spices to bloom and coat the vegetables evenly.
Pour the vegetable broth into the skillet and bring it to a gentle simmer. Season with salt and black pepper to taste.
Once the vegetables are cooked, gently fold in the cooked brown basmati rice. Mix until all ingredients are well combined and the rice is evenly coated with the spices.
Cook for an additional 3-5 minutes, stirring occasionally, until everything is heated through and fragrant.
Remove from heat and garnish with chopped fresh parsley.
Serve warm with lemon wedges on the side. Squeeze fresh lemon juice over the pulao just before eating for an extra burst of flavor.
Nutrition Facts
Calories |
937 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3697 mg | 161% | |
| Total Carbohydrate | 139.7 g | 51% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 44.0 g | ||
| Protein | 26.6 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 299 mg | 23% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 2539 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.
