Soy-Free Mediterranean Rice
Dive into the vibrant flavors of the Mediterranean with this Soy-Free Mediterranean Rice recipe, a wholesome and allergy-friendly dish bursting with color and taste. Perfect as a satisfying main or a flavorful side, this recipe combines fluffy long-grain rice with a medley of sautéed vegetables, hearty canned tomatoes, and the briny notes of kalamata olives and capers. Infused with fragrant spices like cumin and coriander, and brightened with fresh parsley and zesty lemon juice, every bite is a celebration of Mediterranean cuisine. Ready in under an hour and packed with nutrient-rich ingredients, this dish is not only soy-free but also vegetarian, making it an excellent choice for any occasion. Serve warm and garnish with parsley for a stunning presentation!
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Recipe Information
Ingredients
- 1.5 cups long-grain rice
- 3 cups water
- 3 tablespoons olive oil
- 1 medium, diced red onion
- 1 medium, diced red bell pepper
- 1 medium, diced zucchini
- 3 minced garlic cloves
- 1 14 oz can canned diced tomatoes
- 0.5 cup, pitted and sliced kalamata olives
- 2 tablespoons capers
- 0.5 cup, chopped fresh parsley
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the long-grain rice under cold water until the water runs clear. Drain well.
In a medium saucepan, bring 3 cups of water to a boil. Add the rice, cover, and reduce the heat to low. Cook for about 15 minutes, or until the water is absorbed and the rice is tender. Remove from heat and let it sit covered for 5 minutes.
In a large skillet, heat the olive oil over medium heat.
Add the diced red onion and sauté for 3-4 minutes until softened.
Add the red bell pepper and zucchini to the skillet. Continue sautéing for an additional 5 minutes until the vegetables are tender.
Stir in the minced garlic and cook for another minute until fragrant.
Add the canned diced tomatoes (with their juices), sliced olives, and capers to the skillet. Stir to combine.
Sprinkle the mixture with ground cumin, coriander, salt, and black pepper. Stir well.
Bring the mixture to a simmer and let it cook for about 10 minutes to allow the flavors to meld.
Turn off the heat and add the cooked rice to the skillet. Gently mix the rice with the vegetable mixture until well combined.
Stir in the freshly chopped parsley and lemon juice for a burst of freshness.
Taste and adjust seasonings with additional salt or lemon juice if desired.
Serve the soy-free Mediterranean rice warm, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1450 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 87.5 g | 112% | |
| Saturated Fat | 13.8 g | 69% | |
| Polyunsaturated Fat | 7.5 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6628 mg | 288% | |
| Total Carbohydrate | 148.8 g | 54% | |
| Dietary Fiber | 25.3 g | 90% | |
| Total Sugars | 36.4 g | ||
| Protein | 18.7 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 474 mg | 36% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 2141 mg | 46% | |
*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.
