Mediterranean Diet Spicy Rice

Elevate your mealtime with this Mediterranean Diet Spicy Rice recipe, a vibrant and flavorful dish that’s both nourishing and easy to prepare. Packed with wholesome ingredients like long-grain brown rice, hearty chickpeas, and colorful red bell peppers, this one-pot wonder is spiced to perfection with smoked paprika, cumin, and a dash of cayenne for just the right amount of heat. Simmered in a rich blend of low-sodium vegetable broth and diced tomatoes, this dish is infused with bold Mediterranean flavors while remaining light and healthy. Garnished with fresh parsley and a splash of zesty lemon, this versatile recipe can be enjoyed as a comforting main course or a delightful side dish. Ready in just 45 minutes, it’s perfect for weeknight dinners or meal prep for the week ahead!

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, finely diced
• 3 cloves garlic cloves, minced
• 1 cup long-grain brown rice, rinsed
• 2 cups vegetable broth (low-sodium)
• 1 cup canned diced tomatoes, no salt added
• 1 medium red bell pepper, diced
• 1 cup canned chickpeas, drained and rinsed
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 0.25 teaspoon ground cayenne pepper (add more for extra spice)
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 medium lemon, cut into wedges

Directions

Step 1

Heat the olive oil in a large skillet or medium-sized pot over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the rinsed brown rice to the skillet. Toast the rice for 2 minutes, stirring frequently.

Step 5

Pour in the vegetable broth and diced tomatoes. Mix well.

Step 6

Stir in the diced red bell pepper, chickpeas, cumin, smoked paprika, cayenne pepper, salt, and black pepper.

Step 7

Bring the mixture to a boil, then reduce the heat to low. Cover the skillet and let it simmer for 30 minutes, or until the rice is tender and the liquid has been absorbed. Stir occasionally to prevent sticking.

Step 8

Once cooked, remove the skillet from heat and fluff the rice with a fork.

Step 9

Garnish the dish with freshly chopped parsley and serve with lemon wedges on the side for an added burst of freshness.

Step 10

Enjoy your Mediterranean Diet Spicy Rice as a standalone meal or as a side dish!

Nutrition Facts

Serving size	1484.1 grams (1484.1g)

Amount per serving	% Daily Value*
Calories	967

Total Fat 36.80g	47%
Saturated Fat 5.50g	28%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2211mg	96%
Total Carbohydrate 137.50g	50%
Dietary Fiber 27.60g	99%
Total Sugars 30.20g
Protein 28.20g	56%

Vitamin D 0IU	0%
Calcium 274mg	21%
Iron 11mg	62%
Potassium 2129mg	45%

*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: 33.3%

Protein: 11.3%

Carbs: 55.3%