Low Sodium Mediterranean Rice

Infused with vibrant flavors and wholesome ingredients, this Low Sodium Mediterranean Rice is a delicious, heart-healthy twist on a classic Mediterranean dish. Made with nutrient-rich long-grain brown rice, fresh vegetables like onions, garlic, and red bell peppers, and elevated with the briny tang of kalamata olives and the freshness of parsley and basil, this dish is a flavor-packed delight. Simmered in a base of low-sodium vegetable broth and no-salt-added diced tomatoes, it keeps sodium levels in check while delivering satisfying taste. A finishing touch of toasted pine nuts and a drizzle of lemon juice adds crunch and brightness, making it perfect as a light main course or a versatile side dish. Ready in just 45 minutes, this Mediterranean rice recipe will transport your taste buds while supporting a balanced, low-sodium diet. Perfect for anyone looking to enjoy a wholesome, easy-to-make meal that doesn’t skimp on flavor!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic cloves, minced
• 1 medium red bell pepper, diced
• 1 cup long-grain brown rice
• 2 cups low-sodium vegetable broth
• 1 can (14 ounces) diced tomatoes, no salt added
• 0.5 cup kalamata olives, sliced
• 0.25 cup fresh parsley, chopped
• 0.25 cup fresh basil, chopped
• 2 tablespoons lemon juice
• 0.25 teaspoon ground black pepper
• 0.25 cup pine nuts, toasted

Directions

Step 1

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

Step 2

Add the finely chopped onion and sauté for about 3-4 minutes until it becomes translucent.

Step 3

Stir in the minced garlic and diced red bell pepper, cooking for another 2 minutes until the garlic is fragrant and the pepper starts to soften.

Step 4

Add the long-grain brown rice to the skillet, stirring to coat the rice grains in the oil mixture.

Step 5

Pour in the low-sodium vegetable broth and add the diced tomatoes (with liquid). Stir well to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for about 20 minutes or until the rice is tender and most of the liquid is absorbed.

Step 7

Once the rice is cooked, add the sliced kalamata olives, chopped parsley, and chopped basil. Stir to combine.

Step 8

Drizzle with lemon juice and sprinkle the black pepper over the mixture. Stir gently.

Step 9

Remove from heat, cover, and let stand for 5 minutes to allow flavors to meld together.

Step 10

Fluff the rice with a fork, then serve warm topped with toasted pine nuts.

Nutrition Facts

Serving size	(1635.1g)

Amount per serving	% Daily Value*
Calories	1144.3

Total Fat 74.9g	0%
Saturated Fat 10.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2290.9mg	0%
Total Carbohydrate 106.8g	0%
Dietary Fiber 25.4g	0%
Total Sugars 26.4g
Protein 18.5g	0%

Vitamin D 0IU	0%
Calcium 565.5mg	0%
Iron 15.3mg	0%
Potassium 2632.6mg	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: 57.4%

Protein: 6.3%

Carbs: 36.3%