Mediterranean Diet Caribbean Pineapple Rice

Bright, zesty, and nutrient-packed, Mediterranean Diet Caribbean Pineapple Rice is a vibrant fusion dish that brings tropical flavors to your table while staying true to the principles of the Mediterranean diet. This wholesome recipe combines nutty brown rice with sweet, juicy pineapple chunks, a medley of colorful vegetables like red bell pepper and cherry tomatoes, and a sprinkle of fresh cilantro for an herby finish. A hint of ground turmeric imparts a warm, golden hue, while lime juice adds a tangy twist that ties it all together. Perfectly balanced with the richness of olive oil and optional slivered almonds for crunch, this dish is a versatile option—serve it as a satisfying plant-based main or a refreshingly light side dish. Ready in under an hour, it’s a healthy, flavor-packed weeknight dinner idea with a taste of the tropics!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 tablespoon olive oil
• 0.5 cup red onion, finely chopped
• 2 garlic cloves, minced
• 1 cup pineapple chunks, fresh or canned in juice, drained
• 1 red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 0.5 cup frozen peas
• 0.25 cup fresh cilantro, chopped
• 1 lime, juiced
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon ground turmeric
• 0.25 cup slivered almonds, optional

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. This helps to remove excess starch and achieve a fluffier rice texture once cooked.

Step 2

Bring 2 cups of water to a boil in a medium saucepan. Add the rinsed rice, cover with a lid, and reduce the heat to low. Let it simmer for about 30 minutes or until the rice is cooked through and the water is absorbed.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the chopped red onion and saute for about 2 minutes until it starts to soften.

Step 4

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 5

Add the diced red bell pepper to the skillet and cook for another 3-4 minutes, stirring occasionally, until the pepper softens.

Step 6

Toss in the drained pineapple chunks, halved cherry tomatoes, and frozen peas. Cook, stirring frequently, for about 3 minutes or until everything is heated through.

Step 7

Fluff the cooked rice with a fork and add it to the skillet with the vegetable mixture.

Step 8

Season with salt, black pepper, and ground turmeric. Stir well to combine all the flavors.

Step 9

Remove the skillet from the heat and stir in the lime juice and chopped fresh cilantro.

Step 10

If desired, sprinkle slivered almonds over the top for added texture and flavor.

Step 11

Serve warm and enjoy your Mediterranean Diet Caribbean Pineapple Rice!

Nutrition Facts

Serving size	(1554.0g)

Amount per serving	% Daily Value*
Calories	842.6

Total Fat 32.1g	0%
Saturated Fat 3.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1244.4mg	0%
Total Carbohydrate 128.5g	0%
Dietary Fiber 23.3g	0%
Total Sugars 44.7g
Protein 22.9g	0%

Vitamin D 0IU	0%
Calcium 274.2mg	0%
Iron 7.4mg	0%
Potassium 1795.8mg	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: 32.3%

Protein: 10.2%

Carbs: 57.5%