Mediterranean Baked Brown Rice

Elevate your dinner table with the wholesome flavors of Mediterranean Baked Brown Rice. This vibrant one-dish recipe combines nutty brown rice with roasted cherry tomatoes, red bell peppers, tender chickpeas, and aromatic spices like cumin and oregano, all baked to perfection in a savory vegetable broth. With just 15 minutes of prep time, this hearty, oven-baked dish is both easy and delicious, offering a perfect balance of plant-powered nutrition and bold Mediterranean flavors. A sprinkle of fresh parsley, zesty lemon, and optional creamy feta crumbles take this dish to the next level, making it a versatile side or satisfying vegetarian main course. Perfect for busy weeknights or as a crowd-pleasing addition to your next dinner party, this Mediterranean-inspired recipe is a must-try!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 cup cherry tomatoes
• 1 medium red bell pepper
• 1 small red onion
• 2 cloves garlic cloves
• 2.5 cups vegetable broth
• 1 cup canned chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 0.5 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon lemon zest
• 0.25 cup crumbled feta cheese (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Rinse the brown rice under cold water in a fine-mesh sieve. Set it aside to drain.

Step 3

Dice the red bell pepper and red onion into small pieces. Halve the cherry tomatoes. Mince the garlic cloves.

Step 4

In a medium oven-safe baking dish, combine the rinsed brown rice, cherry tomatoes, diced bell pepper, red onion, garlic, and chickpeas.

Step 5

Add the vegetable broth, olive oil, dried oregano, ground cumin, salt, and black pepper to the baking dish. Stir everything gently to combine.

Step 6

Cover the baking dish tightly with aluminum foil or a lid. Place it in the preheated oven and bake for 55-60 minutes, or until the rice is tender and has absorbed all the liquid.

Step 7

Once the dish is fully baked, remove it from the oven and let it rest (still covered) for 5-10 minutes.

Step 8

Uncover the dish and fluff the rice gently with a fork. Stir in the fresh parsley and lemon zest.

Step 9

If desired, sprinkle crumbled feta cheese on top before serving for an extra layer of flavor.

Step 10

Serve warm as a side dish or enjoy on its own as a light meal.

Nutrition Facts

Serving size	(1511.9g)

Amount per serving	% Daily Value*
Calories	1282.9

Total Fat 54.8g	0%
Saturated Fat 15.4g	0%
Polyunsaturated Fat 4.4g
Cholesterol 53.4mg	0%
Sodium 4003.7mg	0%
Total Carbohydrate 160.3g	0%
Dietary Fiber 30.6g	0%
Total Sugars 31.5g
Protein 44.3g	0%

Vitamin D 0IU	0%
Calcium 588.7mg	0%
Iron 11.9mg	0%
Potassium 2561.3mg	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: 37.6%

Protein: 13.5%

Carbs: 48.9%