Mediterranean Diet Broccoli Rice

Elevate your healthy eating game with this vibrant and nutrient-packed Mediterranean Diet Broccoli Rice! This quick and easy recipe transforms fresh broccoli into a low-carb, grain-free "rice" that’s sautéed with olive oil, sweet red bell peppers, juicy cherry tomatoes, and aromatic garlic and onion. Fresh parsley, basil, and a zesty squeeze of lemon juice bring a signature Mediterranean flair to every bite, while the simple seasoning of salt and black pepper lets the vegetables shine. Ready in just 30 minutes, this recipe makes a deliciously light side dish or can double as a wholesome main course. Perfect for those following a Mediterranean or plant-based diet, it’s a flavorful way to enjoy your veggies—no grains required!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 cups broccoli florets
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 0.25 cup fresh parsley, chopped
• 0.25 cup fresh basil, chopped
• 1 lemon, juiced
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper

Directions

Step 1

Cut the broccoli florets and pulse them in a food processor until they resemble rice grains.

Step 2

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

Step 3

Add the chopped onion to the pan and sauté for about 3 minutes until it becomes translucent.

Step 4

Stir in the minced garlic and cook for another minute until fragrant.

Step 5

Add the diced red bell pepper and chopped broccoli rice to the pan, stirring well to combine.

Step 6

Cook for about 5 minutes, stirring occasionally, until the broccoli is tender.

Step 7

Add the halved cherry tomatoes, chopped parsley, and basil to the mixture.

Step 8

Squeeze the juice of one lemon over the contents of the pan.

Step 9

Season with salt and ground black pepper to taste and mix thoroughly.

Step 10

Serve warm as a side dish or a light meal. Enjoy your flavorful Mediterranean Diet Broccoli Rice!

Nutrition Facts

Serving size	795.1 grams (795.1g)

Amount per serving	% Daily Value*
Calories	469

Total Fat 29.60g	38%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1289mg	56%
Total Carbohydrate 45.00g	16%
Dietary Fiber 14.80g	53%
Total Sugars 19.10g
Protein 14.30g	29%

Vitamin D 0IU	0%
Calcium 491mg	38%
Iron 9mg	52%
Potassium 1578mg	34%

*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: 52.9%

Protein: 11.4%

Carbs: 35.7%