Nutrition Facts for Mediterranean rice

Mediterranean Rice

Transform your weeknight dinners with this vibrant and flavorful Mediterranean Rice. This easy-to-make dish combines tender basmati rice with the bold flavors of sun-dried tomatoes, Kalamata olives, and crumbled feta cheese, all brought together with a splash of zesty lemon juice. Infused with garlic, red onion, and aromatic oregano sautéed in olive oil, this recipe delivers a harmonious blend of savory and tangy notes in every bite. Perfect as a side dish or a light vegetarian main, it’s as versatile as it is delicious. Finished with a sprinkle of fresh parsley, this Mediterranean-inspired rice is not only gluten-free but also ready in under 40 minutes, making it a quick and healthy option for busy evenings. Serve it warm or at room temperature for a meal that feels like a Mediterranean getaway on your plate!

Nutriscore Rating: 65/100
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Image of Mediterranean Rice
Prep Time:15 mins
Cook Time:25 mins
Total Time:40 mins
Servings: 4

Ingredients

  • 1.5 cups basmati rice
  • 3 cups water
  • 2 tablespoons olive oil
  • 0.5 cup red onion
  • 2 units garlic cloves
  • 1 teaspoon oregano
  • 0.25 cup sun-dried tomatoes
  • 0.5 cup kalamata olives
  • 0.5 cup feta cheese
  • 0.25 cup fresh parsley
  • 2 tablespoons lemon juice
  • 1 teaspoon salt
  • 0.5 teaspoon black pepper

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

In a medium saucepan, bring 3 cups of water to a boil. Add 1.5 cups of rice and a pinch of salt. Lower the heat, cover, and simmer for 15 minutes or until the rice is tender and all the water is absorbed. Remove from heat and let it stand, covered, for 5 minutes.

Step 3

While the rice is cooking, finely chop half a cup of red onion and mince two garlic cloves.

Step 4

Slice the sun-dried tomatoes and Kalamata olives into small pieces, and crumble half a cup of feta cheese.

Step 5

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the chopped red onion and garlic, sautéing for about 4 minutes until the onion becomes translucent.

Step 6

Stir in 1 teaspoon of oregano, the sliced sun-dried tomatoes, and the Kalamata olives. Cook for another 2 minutes.

Step 7

Fluff the cooked rice with a fork and add it to the skillet with the sautéed onion mixture. Stir well to combine all ingredients.

Step 8

Add 2 tablespoons of lemon juice, 1 teaspoon of salt, and 0.5 teaspoon of black pepper to the rice, mixing well to distribute the flavors evenly.

Step 9

Remove the skillet from the heat and stir in the crumbled feta cheese and freshly chopped parsley.

Step 10

Transfer the Mediterranean rice to a serving dish and garnish with extra parsley and feta if desired. Serve warm or at room temperature.

Nutrition Facts

Serving size 1388.4 grams (1388.4g)
Amount per serving % Daily Value*
Calories 1208
Total Fat 76.10g 98%
Saturated Fat 18.50g 93%
Polyunsaturated Fat 3.30g
Cholesterol 67mg 22%
Sodium 4694mg 204%
Total Carbohydrate 107.60g 39%
Dietary Fiber 13.20g 47%
Total Sugars 9.70g
Protein 25.30g 51%
Vitamin D 12IU 60%
Calcium 643mg 49%
Iron 12mg 66%
Potassium 947mg 20%
*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: 56.3%
Protein: 8.3%
Carbs: 35.4%