Mediterranean Diet Veggie Fried Rice
Elevate your fried rice game with this Mediterranean Diet Veggie Fried Rice—a vibrant, wholesome twist on a classic favorite! Packed with nutrient-rich ingredients like sautéed zucchini, red bell pepper, and spinach, this recipe blends bold Mediterranean flavors with the satisfying heartiness of brown rice. A medley of black olives, cherry tomatoes, and crumbled feta adds a delightful tang, while fresh parsley and a splash of lemon juice brighten every bite. Perfect for a quick, healthy dinner or an impressive side dish, it’s ready in just 35 minutes and caters to everything from vegetarian diets to Mediterranean-inspired feasts. Whether you’re seeking easy meal prep ideas or nourishing comfort food, this veggie fried rice is sure to become a go-to favorite.
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Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 3 cups cooked brown rice (cooled)
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 1 cup cherry tomatoes, halved
- 2 cups spinach leaves, chopped
- 0.5 cup black olives, sliced
- 0.5 cup feta cheese, crumbled
- 0.25 cup fresh parsley, chopped
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon fresh lemon juice
Instructions
Heat 2 tablespoons of extra virgin olive oil in a large non-stick skillet or wok over medium heat.
Add the chopped onion to the skillet and sauté for 2-3 minutes until it becomes translucent.
Stir in the minced garlic and cook for an additional 1 minute, stirring frequently to avoid burning.
Add the diced red bell pepper and zucchini to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the cooked brown rice, breaking up any large clumps, and cook for 3-4 minutes, allowing the rice to warm through and soak up the flavors.
Add the halved cherry tomatoes, chopped spinach, and sliced black olives to the skillet. Cook for another 2-3 minutes, just until the spinach wilts and the tomatoes soften slightly.
Sprinkle in the oregano, salt, and black pepper. Mix well to evenly distribute the seasonings.
Turn off the heat and stir in the fresh parsley, crumbled feta cheese, and a squeeze of fresh lemon juice.
Serve warm as a main dish or as a side. Garnish with additional parsley or lemon wedges, if desired.
Nutrition Facts
Calories |
1616 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.5 g | 104% | |
| Saturated Fat | 26.3 g | 132% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 3539 mg | 154% | |
| Total Carbohydrate | 190.2 g | 69% | |
| Dietary Fiber | 28.0 g | 100% | |
| Total Sugars | 23.1 g | ||
| Protein | 44.3 g | 89% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 991 mg | 76% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 2901 mg | 62% | |
*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.
