Dairy-Free Mediterranean Rice

Experience the vibrant flavors of the Mediterranean with this easy and wholesome Dairy-Free Mediterranean Rice recipe! Packed with colorful veggies like zucchini, red bell pepper, and juicy cherry tomatoes, this dish is a feast for the eyes and the taste buds. Protein-rich chickpeas, briny black olives, and aromatic spices like oregano and cumin enhance the flavor profile, while lemon juice and fresh parsley add a bright, zesty finish. Simmered in vegetable broth, the long-grain rice comes out perfectly tender and infused with savory goodness. Quick to prepare in just 45 minutes, this vegan-friendly recipe is ideal as a hearty main course or a versatile side dish. Bursting with Mediterranean charm, it’s a delicious way to bring healthier, dairy-free eating to your table!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 red onion
• 3 garlic cloves
• 1 red bell pepper
• 1 medium zucchini
• 1 cup cherry tomatoes
• 1 cup long-grain rice
• 2 cups vegetable broth
• 1 15-ounce can canned chickpeas
• 0.5 cup black olives
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley
• 2 tablespoons lemon juice

Directions

Step 1

Dice the red onion and mince the garlic cloves.

Step 2

Chop the red bell pepper and zucchini into small pieces.

Step 3

Halve the cherry tomatoes and slice the black olives.

Step 4

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

Step 5

Add the diced onion and minced garlic to the skillet, sautéing until the onion is translucent, about 3-4 minutes.

Step 6

Add the chopped red bell pepper and zucchini to the skillet, cooking for an additional 5 minutes, stirring occasionally.

Step 7

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

Step 8

Add the rice to the skillet, stirring to coat the grains in the oil and vegetable mixture for about 1 minute.

Step 9

Pour in the vegetable broth and stir in the canned chickpeas (drained and rinsed), sliced black olives, dried oregano, ground cumin, salt, and black pepper.

Step 10

Bring the mixture to a boil, then reduce the heat to low and cover the skillet.

Step 11

Simmer for 15-20 minutes, or until the rice is fully cooked and the liquid is absorbed.

Step 12

Remove the skillet from the heat and let it sit, covered, for 5 minutes.

Step 13

Fluff the rice with a fork, then add the chopped fresh parsley and lemon juice, tossing to combine.

Step 14

Serve warm as a side dish or as a main course.

Nutrition Facts

Serving size	(1865.7g)

Amount per serving	% Daily Value*
Calories	1371.9

Total Fat 48.4g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 4.7g
Cholesterol 0mg	0%
Sodium 5930.4mg	0%
Total Carbohydrate 200.8g	0%
Dietary Fiber 33.3g	0%
Total Sugars 47.2g
Protein 39.7g	0%

Vitamin D 0IU	0%
Calcium 440.8mg	0%
Iron 17.8mg	0%
Potassium 3077.2mg	0%

*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: 31.2%

Protein: 11.4%

Carbs: 57.5%