Mediterranean Diet Pulao Rice

Elevate your weeknight dinner with this vibrant Mediterranean Diet Pulao Rice, a delightful fusion of flavors inspired by the wholesome Mediterranean lifestyle. Packed with colorful vegetables like red bell peppers, zucchini, and cherry tomatoes, this one-pot recipe combines fragrant basmati rice with bold additions like Kalamata olives, capers, and a hint of ground cumin for an irresistible depth of flavor. Cooked in a light vegetable broth and finished with a squeeze of lemon juice and a sprinkle of fresh parsley, this dish is equal parts healthy and satisfying. Perfect as a light main course or a versatile side, this Mediterranean-inspired pulao is a meatless marvel that's ready in under 40 minutes, making it an ideal option for busy weeknights or meal prep.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 medium, chopped Onion
• 3 minced Garlic cloves
• 1 medium, chopped Red bell pepper
• 1 small, diced Zucchini
• 1 cup, halved Cherry tomatoes
• 1 cup Basmati rice
• 2 cups Vegetable broth
• 0.5 cup, pitted and sliced Kalamata olives
• 2 tablespoons, drained Capers
• 1 teaspoon Dried oregano
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.5 cup, chopped Fresh parsley
• 1 for juice and zest Lemon

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming sticky.

Step 2

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

Step 3

Add the chopped onion and sauté for about 4-5 minutes until translucent.

Step 4

Stir in the minced garlic and cook for another 30 seconds until fragrant.

Step 5

Add the chopped red bell pepper and diced zucchini to the pan, and sauté for 3-4 minutes until they start to soften.

Step 6

Stir in the halved cherry tomatoes and cook for 2 more minutes.

Step 7

Add the rinsed basmati rice to the pan, stirring gently to coat the rice with the oil and vegetables.

Step 8

Pour in the vegetable broth, then add the sliced kalamata olives, drained capers, dried oregano, ground cumin, salt, and black pepper. Stir to combine.

Step 9

Bring the mixture to a boil, then reduce the heat to low and cover the pan with a lid. Let it simmer for about 15 minutes, or until the rice is cooked and all the liquid has been absorbed.

Step 10

Once the rice is cooked, remove the pan from heat and let it sit, covered, for 5 minutes.

Step 11

Fluff the rice with a fork and stir in the chopped fresh parsley.

Step 12

Add a squeeze of lemon juice and lemon zest to the pulao for a fresh finish.

Step 13

Serve warm, garnished with additional parsley if desired.

Nutrition Facts

Serving size	1496.1 grams (1496.1g)

Amount per serving	% Daily Value*
Calories	1209

Total Fat 65.20g	84%
Saturated Fat 9.50g	48%
Polyunsaturated Fat 4.20g
Cholesterol 0mg	0%
Sodium 5597mg	243%
Total Carbohydrate 138.50g	50%
Dietary Fiber 25.50g	91%
Total Sugars 34.50g
Protein 24.30g	49%

Vitamin D 0IU	0%
Calcium 382mg	29%
Iron 15mg	81%
Potassium 2500mg	53%

*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: 47.4%

Protein: 7.9%

Carbs: 44.7%