Heart-Healthy Lemon Herb Mediterranean Rice

Brighten up your mealtime with this Heart-Healthy Lemon Herb Mediterranean Rice, a flavorful dish that’s as nourishing as it is delicious. Made with wholesome brown rice and infused with the vibrant zest and juice of fresh lemon, this recipe brings together garlic, olive oil, and a medley of fresh herbs like parsley, dill, and mint for a refreshing Mediterranean twist. Juicy cherry tomatoes, crisp cucumber, and toasted pine nuts add a satisfying crunch and texture, while keeping the dish light and nutritious. Perfect as a side or a standalone meal, this easy-to-make recipe is low in sodium, packed with heart-healthy ingredients, and ready in just under an hour. Serve it warm or at room temperature for a taste of the Mediterranean that's both comforting and invigorating.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 tablespoons olive oil
• 2 cloves, minced garlic
• 1 large, juiced and zested lemon
• 0.5 cup, chopped fresh parsley
• 0.25 cup, chopped fresh dill
• 0.25 cup, chopped fresh mint
• 1 cup, halved cherry tomatoes
• 1 medium, diced cucumber
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup, toasted pine nuts

Directions

Step 1

Rinse the brown rice under cold water to remove excess starch.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rice and a pinch of salt.

Step 3

Once boiling, reduce the heat to low, cover, and let it simmer for about 45 minutes or until the rice is tender and water is fully absorbed.

Step 4

In a large skillet, heat the olive oil over medium heat.

Step 5

Add the minced garlic and cook for 1-2 minutes, until fragrant.

Step 6

Remove the skillet from heat and stir in the lemon juice and zest.

Step 7

Once the rice is cooked, fluff it with a fork and add it to the skillet with the lemon garlic mixture.

Step 8

Stir in the parsley, dill, and mint, mixing well to ensure the rice is fully coated with the herbs.

Step 9

Add the cherry tomatoes and cucumber to the rice, folding in gently to combine.

Step 10

Season with salt and black pepper to taste.

Step 11

Transfer the rice to a serving dish and sprinkle with toasted pine nuts before serving.

Step 12

Serve warm or at room temperature, and enjoy a heart-healthy meal full of vibrant Mediterranean flavors.

Nutrition Facts

Serving size	(1215.2g)

Amount per serving	% Daily Value*
Calories	807.0

Total Fat 54.1g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 14.3g
Cholesterol 0mg	0%
Sodium 1247.1mg	0%
Total Carbohydrate 75.0g	0%
Dietary Fiber 11.3g	0%
Total Sugars 11.4g
Protein 15.1g	0%

Vitamin D 0IU	0%
Calcium 215.6mg	0%
Iron 7.3mg	0%
Potassium 1425.5mg	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: 57.5%

Protein: 7.1%

Carbs: 35.4%