This One Pan Mediterranean Rice has a colorful texture. We prepare this one-pan recipe with rice, olive oil, onion, garlic, red bell pepper, zucchini, cherry tomatoes, vegetable broth, tomato paste, Kalamata olives, feta cheese, parsley, and lemon juice. This one-pan recipe contains approximately 325 calories and 42g net carbs. We prepare this one-pan rice in just 45 minutes. This One Pan Mediterranean Rice is perfect for weeknight dinners, meal prep, family gatherings, potlucks, vegetarian meals, or as a flavorful side dish with grilled chicken, fish, or lamb. We can refrigerate this rice for 4 days and freeze it for 3 months, so you can prepare it earlier. You can serve this one-pan recipe with Greek Salad, Grilled Lemon Herb Chicken, Tzatziki, Roasted Mediterranean Vegetables, or Warm Whole Wheat Pita.
STATS:
- Course: Main Course, Side Dish
- Calories: 325 kcal
- Diet: Mediterranean, Vegetarian
- Prep Time: 15 minutes
- Cuisine: Mediterranean
- Cook Time: 30 minutes
- Portion Size: 1½ cups
- Cooking Mode: One-Pan Stovetop
- Total Servings: 6
- Difficulty Level: Easy
- Total Time: 45 minutes
TOOLS:
- Deep skillet
- Measuring cups and spoons
- Cutting board
- Knife
- Wooden spoon
- Bowl
- Fork
INGREDIENTS:
- 2 tablespoons olive oil
- 1 yellow onion
- 3 cloves garlic
- 1 red bell pepper
- 1 zucchini
- 1 cup cherry tomatoes
- 1½ cups rice
- 3 cups vegetable broth
- 1 tablespoon tomato paste
- 1 teaspoon oregano
- 1 teaspoon smoked paprika
- ½ teaspoon cumin
- 1 tablespoon lemon juice
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- ½ cup Kalamata olives
- ¼ cup feta cheese
- 2 tablespoons parsley
- 1 teaspoon lemon zest
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
RICE:
- Long-grain rice will give this dish a light, fluffy texture while absorbing all the Mediterranean flavors. You can also use basmati rice, jasmine rice, or brown rice.
OLIVE OIL:
- Olive oil will provide a rich Mediterranean flavor and healthy fats to the rice. You can substitute avocado oil or light olive oil.
ONION:
- Onion will create a flavorful aromatic base for this dish. You can also use shallots, sweet onions, or leeks.
RED BELL PEPPER:
- Red bell pepper will add natural sweetness, color, and a slight crunch. Alternatively, use yellow bell pepper, orange bell pepper, or green bell pepper.
ZUCCHINI:
- Zucchini will provide freshness and a tender texture to the rice. You can replace it with yellow squash, eggplant, or mushrooms.
CHERRY TOMATOES:
- Cherry tomatoes will make the dish juicier and add natural sweetness. Instead, use diced Roma tomatoes, grape tomatoes, or chopped vine tomatoes.
VEGETABLE BROTH:
- Vegetable broth will infuse the rice with rich savory flavor while cooking. You can substitute chicken broth or homemade vegetable stock.
TOMATO PASTE:
- Tomato paste will provide a rich color and deeper tomato flavor. As an alternative, use tomato sauce or crushed tomatoes.
KALAMATA OLIVES:
- Kalamata olives will add a classic Mediterranean salty and briny taste. You can use black olives or green olives instead.
FETA CHEESE:
- Feta cheese will provide a creamy texture and tangy Mediterranean flavor. You may substitute goat cheese, ricotta salata, or grated Parmesan.
PARSLEY:
- Fresh parsley will add freshness and vibrant color to the finished dish. Alternatively, use fresh basil, dill, or cilantro.
LEMON JUICE:
- Lemon juice will brighten the flavors and balance the richness of the rice. You can replace it with lime juice or white wine vinegar.
INSTRUCTIONS:
- Preheat the olive oil in a big pan, include the onion and cook for almost four minutes till become softer.
- Whisk in the garlic and cook for about thirty seconds.
- Include the zucchini and bell pepper, and cook for almost four minutes.
- Blend in the tomato paste & cherry tomatoes.
- Include the black pepper, rice, oregano, salt, smoked paprika, and cumin.
- Mix for almost two minutes, fill in the veggie broth, and perfectly whisk, and gently boil them.
- Wrap the pan, slower the flame, and slowly cook for almost eighteen minutes till the rice is softer.
- Bring it off from the flame and cool for almost five minutes.
- We fluff the rice using a fork and whisk in the lemon zest, olives, lemon juice, and parsley.
- Garnish the surface with feta cheese and serve hot.
TIPS:
- Wash the rice before cooking to get fluffy grains.
- You could toast the rice before including the broth for perfect flavor.
- Lastly, include the spinach for additional nutrition.
- Garnish with fresh lemon juice and then serve.
SERVING SUGGESTIONS:
MEDITERRANEAN PROTEIN PAIRINGS:
- Grilled Lemon Herb Chicken
- Garlic Butter Shrimp
- Herb-Crusted Salmon
- Grilled Lamb Kebabs
- Mediterranean Turkey Meatballs
FRESH MEDITERRANEAN SALADS:
- Classic Greek Salad
- Cucumber Tomato Salad
- Chickpea Cucumber Salad
- Tabbouleh
- Arugula Parmesan Salad
MEDITERRANEAN SIDE DISHES:
- Roasted Garlic Broccoli
- Lemon Herb Roasted Potatoes
- Grilled Asparagus
- Garlic Green Beans
- Roasted Mediterranean Vegetables
DIPS & SPREADS:
- Classic Hummus
- Tzatziki
- Baba Ganoush
- Whipped Feta Dip
- Roasted Red Pepper Dip
BREAD & GRAIN PAIRINGS:
- Warm Whole Wheat Pita
- Garlic Herb Flatbread
- Rustic Sourdough Bread
- Olive Focaccia
- Mediterranean Quinoa Pilaf
STORAGE INFORMATION:
FRIDGE:
- Put this one-pan recipe in a closed dish and stock it for almost 2 to 4 days.
FREEZER:
- Store this one-pan recipe for longer than three months.
FAQs:
Will we include protein?
- Yes, you could utilize chickpeas, chicken, salmon, or shrimp.
Could we prepare this one-pan recipe earlier?
- Yes, you can make this one-pan recipe earlier, as it freezes for 3 months.
Which rice is perfect for utilizing?
- You can use basmati or long-grain rice, as they deliver a perfect fluffy texture.
NUTRITIONAL FACTS:
No. of Calories: 325 kcal
Sodium: 480 mg
Net Carbs: 42 g
Fiber: 5 g
Sugar: 6 g
Fats: 12 g
Proteins: 8 g
Portion Size: 1½ cups
Total Carbs: 47 g