Mediterranean Style Dice Rice Bake
Transport your taste buds to the sunny shores of the Mediterranean with this irresistible Mediterranean Style Dice Rice Bake. This vibrant and wholesome dish combines fluffy basmati rice with a medley of colorful vegetables like red bell pepper, zucchini, and cherry tomatoes, all infused with aromatic spices such as cumin, paprika, and oregano. Protein-packed chickpeas, nutrient-rich baby spinach, and a savory vegetable broth tie it all together, while a finishing touch of tangy crumbled feta cheese adds a creamy richness. Baked until perfectly tender and topped with fresh parsley for a burst of freshness, this one-pan, oven-baked recipe is not only delicious but also incredibly easy to prepare. Ideal for weeknight dinners or meal prep, this Mediterranean rice bake is a surefire way to add flavor and healthy flair to your table.
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Recipe Information
Ingredients
- 1 cup uncooked basmati rice
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 pieces garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 1 cup cherry tomatoes, halved
- 1 cup cooked chickpeas (drained and rinsed)
- 2 cups baby spinach
- 2 cups vegetable broth
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup feta cheese, crumbled
- 2 tablespoons parsley, chopped (optional for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Rinse the basmati rice under cold water until the water runs clear, then set aside.
In a large oven-safe skillet or casserole dish, heat the olive oil over medium heat.
Add the diced onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
Add the red bell pepper and zucchini to the skillet, cooking for 5 minutes until the vegetables begin to soften.
Stir in the tomato paste, oregano, cumin, paprika, salt, and black pepper, evenly coating the vegetables.
Add the rinsed basmati rice and stir to coat the grains with the spices and vegetables.
Pour in the vegetable broth and stir in the cherry tomatoes, chickpeas, and baby spinach.
Bring the mixture to a gentle simmer, then cover the skillet with a lid or foil and bake in the preheated oven for 30 minutes.
Carefully remove the skillet from the oven, uncover, and check that the rice is fully cooked and the liquid is absorbed. If not, bake for an additional 5-10 minutes, adding a splash of broth if necessary.
Once cooked, sprinkle the crumbled feta cheese over the top.
Return the skillet to the oven uncovered and bake for 5 more minutes until the feta begins to melt and brown slightly.
Remove from the oven, garnish with chopped parsley if desired, and serve warm.
Nutrition Facts
Calories |
445 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 953 mg | 41% | |
| Total Carbohydrate | 69.2 g | 25% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 10.7 g | ||
| Protein | 13.5 g | 27% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 168 mg | 13% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 923 mg | 20% | |
*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.
