Mediterranean Diet Coriander Rice
Transform your rice game with this vibrant Mediterranean Diet Coriander Rice recipe, a wholesome and flavor-packed dish that celebrates the essence of Mediterranean cuisine. Made with nutty long-grain brown rice and infused with the fragrant warmth of ground coriander, fresh cilantro, lemon zest, and juice, this recipe is a perfect fusion of refreshing citrus and earthy spices. A sauté of garlic, onion, and dried oregano creates a delightful base, while toasted pine nuts add a satisfying crunch that completes the dish. This gluten-free side dish or light main course is cooked in extra virgin olive oil for added richness and aligns beautifully with the heart-healthy principles of the Mediterranean diet. Ready in just 40 minutes, this recipe delivers both nourishment and bold flavor. Perfect for weeknight dinners or as a crowd-pleasing addition to your dinner table!
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Recipe Information
Ingredients
- 1 cup long-grain brown rice
- 2 cups water
- 2 tablespoons extra virgin olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground coriander
- 0.25 cup fresh coriander (cilantro), chopped
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons pine nuts
- 0.5 teaspoon dried oregano
Instructions
Rinse the brown rice under cold water until the water runs clear to remove excess starch.
In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed rice and 1/4 teaspoon of salt.
Reduce the heat to low, cover, and simmer the rice for about 30 minutes, or until all the water is absorbed and the rice is tender.
While the rice is cooking, heat the olive oil in a large skillet over medium heat.
Add the chopped onion to the skillet and sauté for 5 minutes until it becomes soft and translucent.
Stir in the minced garlic, ground coriander, and dried oregano, and cook for an additional minute until fragrant.
Once the rice is cooked, fluff it with a fork and add it to the skillet with the sautéed onion and spices.
Add the lemon zest, lemon juice, and freshly chopped coriander to the rice mixture, tossing to combine.
Season with the remaining salt and black pepper to taste.
In a small dry skillet, toast the pine nuts over medium heat for 3-5 minutes until golden brown, stirring frequently to avoid burning.
Sprinkle the toasted pine nuts over the rice just before serving.
Serve the Mediterranean Coriander Rice warm as a side dish or light main course.
Nutrition Facts
Calories |
632 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.4 g | 52% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1013 mg | 44% | |
| Total Carbohydrate | 63.8 g | 23% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 6.7 g | ||
| Protein | 9.9 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 576 mg | 12% | |
*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.
