Mediterranean Diet Arroz de Juane

Infuse your dinner table with the vibrant, wholesome flavors of the Mediterranean Diet Arroz de Juane—a plant-based twist on the traditional Peruvian dish that's bursting with color and nutrition. This one-pot wonder features hearty brown rice simmered in fragrant vegetable broth and layered with nutrient-rich ingredients like baby spinach, artichoke hearts, and protein-packed chickpeas. A medley of Mediterranean favorites, including kalamata olives, capers, and cherry tomatoes, adds irresistible tang and depth, while spices like paprika and turmeric lend subtle warmth. Finished with a bright pop of lemon zest and fresh parsley, this dish is as satisfying as it is healthy. Perfect for busy weeknights or impressing guests, Mediterranean Diet Arroz de Juane is a gluten-free, vegetarian delight that delivers bold flavor with minimal effort.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 cloves garlic cloves, minced
• 1 medium bell pepper, diced
• 2 cups baby spinach, chopped
• 1 cup cherry tomatoes, halved
• 1.5 cups brown rice
• 4 cups vegetable broth
• 1 cup cooked chickpeas
• 1 cup artichoke hearts, drained and chopped
• 0.5 cup kalamata olives, pitted and sliced
• 2 tablespoons capers
• 1 teaspoon paprika
• 1 teaspoon turmeric
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 teaspoon lemon zest
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced garlic and diced bell pepper, cooking for an additional 2 minutes until the pepper begins to soften.

Step 4

Mix in the chopped baby spinach and cherry tomatoes, and cook until the spinach wilts, about 2 minutes.

Step 5

Add the brown rice to the skillet, stirring to coat with the oil and vegetables.

Step 6

Pour in the vegetable broth and bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low and cover the skillet. Let it simmer for 20 minutes.

Step 8

Stir in the cooked chickpeas, chopped artichoke hearts, sliced olives, and capers. Add the paprika, turmeric, dried oregano, salt, and black pepper to the mix.

Step 9

Cover again and cook for an additional 10 minutes, or until the rice is tender and the liquid is absorbed.

Step 10

Once cooked, remove from heat and stir in the lemon zest and chopped parsley.

Step 11

Fluff the rice with a fork and serve warm.

Nutrition Facts

Serving size	2209 grams (2209.0g)

Amount per serving	% Daily Value*
Calories	1710

Total Fat 70.00g	90%
Saturated Fat 10.70g	53%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 5890mg	256%
Total Carbohydrate 231.10g	84%
Dietary Fiber 52.90g	189%
Total Sugars 41.30g
Protein 55.20g	110%

Vitamin D 0IU	0%
Calcium 701mg	54%
Iron 25mg	138%
Potassium 4728mg	101%

*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.

Source of Calories

Fat: 35.5%

Protein: 12.4%

Carbs: 52.1%