Mediterranean Diet Chipotle Rice Bowl

Elevate your weeknight dinners with this Mediterranean Diet Chipotle Rice Bowl, a wholesome fusion of bold Mediterranean flavors and smoky Chipotle spice. This vibrant dish starts with a base of nutty brown rice, perfectly cooked to fluffy perfection, and is layered with crispy, spiced chickpeas infused with chipotle in adobo, cumin, and coriander. A refreshing medley of cherry tomatoes, cucumber, red onion, Kalamata olives, and fresh parsley adds bursts of color and freshness, while crumbled feta cheese and a zesty lemon-olive oil dressing tie it all together. Ready in just 45 minutes, this healthy rice bowl is packed with plant-based protein, fiber, and nutrient-rich ingredients, making it an ideal option for anyone following the Mediterranean diet. Perfect for meal prep or served fresh, this recipe is as nourishing as it is flavorful.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 0.5 tsp salt
• 2 tbsp extra virgin olive oil
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 0.25 cup red onion, thinly sliced
• 1 tbsp chipotle in adobo, chopped
• 1 can canned chickpeas, drained and rinsed
• 0.5 cup feta cheese, crumbled
• 0.5 cup pitted Kalamata olives, halved
• 0.25 cup fresh parsley, chopped
• 1 lemon, juiced
• 0.5 tsp ground cumin
• 0.5 tsp ground coriander
• 0.25 tsp black pepper

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, combine the rice, water, and salt, and bring to a boil over high heat.

Step 2

Once boiling, reduce the heat to low, cover, and let it simmer for about 30 minutes or until the rice is tender and all the water is absorbed. Remove from heat and let it sit, covered, for an additional 5 minutes.

Step 3

While the rice is cooking, heat 1 tablespoon of olive oil in a skillet over medium heat. Add the chickpeas, chipotle in adobo, cumin, coriander, and black pepper. Cook, stirring occasionally, for about 5 minutes or until chickpeas are slightly crisp. Remove from heat and set aside.

Step 4

In a large bowl, combine the cherry tomatoes, cucumber, red onion, Kalamata olives, and parsley.

Step 5

In a small bowl, whisk together the lemon juice and the remaining tablespoon of olive oil. Drizzle this dressing over the tomato mixture, and toss gently to coat.

Step 6

Fluff the rice with a fork and divide it evenly among serving bowls.

Step 7

Top each serving with a portion of the chickpea mixture, the tomato and cucumber salad, and a generous sprinkle of feta cheese.

Step 8

Serve immediately and enjoy the bold, flavorful combination of this Mediterranean Diet Chipotle Rice Bowl.

Nutrition Facts

Serving size	(1960.1g)

Amount per serving	% Daily Value*
Calories	1671.0

Total Fat 90.2g	0%
Saturated Fat 25.6g	0%
Polyunsaturated Fat 0g
Cholesterol 100mg	0%
Sodium 5780.8mg	0%
Total Carbohydrate 175.5g	0%
Dietary Fiber 39.4g	0%
Total Sugars 31.1g
Protein 56.9g	0%

Vitamin D 0IU	0%
Calcium 1076.2mg	0%
Iron 18.7mg	0%
Potassium 2589.9mg	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: 46.6%

Protein: 13.1%

Carbs: 40.3%