Mediterranean Diet Taco Rice

Elevate your weeknight dinner game with this wholesome and flavor-packed Mediterranean Diet Taco Rice! Combining the heartiness of fluffy brown rice with the bold, earthy spices of cumin and paprika, this dish swaps traditional taco flavors for a Mediterranean-inspired twist. The sautéed garlic and onions create an aromatic base, while juicy cherry tomatoes, crisp cucumbers, and creamy chickpeas bring in fresh textures and plant-based goodness. A finishing touch of chopped parsley, zesty lemon juice, and optional crumbles of salty feta cheese ties it all together. Ready in under an hour, this vibrant and nutritious recipe is perfect for meal prep or an easy vegetarian dinner that’s as colorful as it is satisfying. Pro-tip: Garnish with creamy avocado for an extra indulgence!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 2 tablespoons Olive oil
• 2 Garlic cloves, minced
• 1 medium Red onion, diced
• 1 teaspoon Ground cumin
• 1 teaspoon Paprika (smoked or sweet)
• 1 can (15 oz) Canned chickpeas, drained and rinsed
• 1 cup Cherry tomatoes, halved
• 1 cup Cucumber, diced
• 1 cup Parsley, chopped
• 0.5 cup Feta cheese (optional, for a vegetarian option)
• 2 tablespoons Lemon juice
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 Avocado, sliced (optional for garnish)

Directions

Step 1

Rinse the brown rice under cold water to remove excess starch. In a medium saucepan, combine the rice and water. Bring to a boil, then reduce the heat to low. Cover and simmer for 30-35 minutes or until the rice is tender and the water is absorbed. Once cooked, fluff the rice with a fork and set aside.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the minced garlic and diced red onion. Sauté for 3-4 minutes until the onion becomes translucent and fragrant.

Step 3

Stir in the ground cumin and paprika, allowing them to toast in the pan for 30 seconds to release their flavors.

Step 4

Add the drained chickpeas to the skillet and stir to coat them in the spices. Cook for 2-3 minutes, stirring occasionally, until the chickpeas are warmed through.

Step 5

In a large bowl, combine the cooked rice, spiced chickpeas, cherry tomatoes, cucumber, and parsley. If using feta cheese, add it at this stage.

Step 6

Drizzle the lemon juice over the mixture and season with salt and black pepper. Toss gently to combine all the ingredients evenly.

Step 7

Serve the taco rice in individual bowls, garnished with optional avocado slices if desired. Enjoy immediately!

Nutrition Facts

Serving size	2136.1 grams (2136.1g)

Amount per serving	% Daily Value*
Calories	1628

Total Fat 75.10g	96%
Saturated Fat 25.30g	127%
Polyunsaturated Fat 2.70g
Cholesterol 107mg	36%
Sodium 3986mg	173%
Total Carbohydrate 190.50g	69%
Dietary Fiber 44.20g	158%
Total Sugars 36.40g
Protein 63.00g	126%

Vitamin D 0IU	0%
Calcium 1482mg	114%
Iron 29mg	161%
Potassium 4574mg	97%

*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: 40.0%

Protein: 14.9%

Carbs: 45.1%