Mediterranean Diet Coriander Rice

Elevate your healthy meal repertoire with this vibrant Mediterranean Diet Coriander Rice recipe! Featuring the nutty richness of long-grain brown rice, the earthy warmth of ground coriander, and the zesty brightness of fresh lemon, this dish is as nutritious as it is flavorful. Sautéed onions, garlic, and a hint of oregano infuse each grain with aromatic depth, while chopped fresh coriander (cilantro) and a sprinkling of toasted pine nuts add fresh and crunchy finishing touches. Perfect as a light main course or a versatile side, this dish pairs wonderfully with roasted vegetables, grilled fish, or lean proteins. With simple ingredients, heart-healthy olive oil, and just 40 minutes from start to finish, this easy-to-follow recipe is a must-try for fans of Mediterranean cuisine.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup long-grain brown rice
• 2 cups water
• 2 tablespoons extra virgin olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ground coriander
• 0.25 cup fresh coriander (cilantro), chopped
• 1 teaspoon lemon zest
• 1 tablespoon lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons pine nuts
• 0.5 teaspoon dried oregano

Directions

Step 1

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

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed rice and 1/4 teaspoon of salt.

Step 3

Reduce the heat to low, cover, and simmer the rice for about 30 minutes, or until all the water is absorbed and the rice is tender.

Step 4

While the rice is cooking, heat the olive oil in a large skillet over medium heat.

Step 5

Add the chopped onion to the skillet and sauté for 5 minutes until it becomes soft and translucent.

Step 6

Stir in the minced garlic, ground coriander, and dried oregano, and cook for an additional minute until fragrant.

Step 7

Once the rice is cooked, fluff it with a fork and add it to the skillet with the sautéed onion and spices.

Step 8

Add the lemon zest, lemon juice, and freshly chopped coriander to the rice mixture, tossing to combine.

Step 9

Season with the remaining salt and black pepper to taste.

Step 10

In a small dry skillet, toast the pine nuts over medium heat for 3-5 minutes until golden brown, stirring frequently to avoid burning.

Step 11

Sprinkle the toasted pine nuts over the rice just before serving.

Step 12

Serve the Mediterranean Coriander Rice warm as a side dish or light main course.

Nutrition Facts

Serving size	(928.4g)

Amount per serving	% Daily Value*
Calories	655.4

Total Fat 42.6g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 5.8g
Cholesterol 0mg	0%
Sodium 1223.4mg	0%
Total Carbohydrate 66.5g	0%
Dietary Fiber 9.6g	0%
Total Sugars 7.2g
Protein 10.8g	0%

Vitamin D 0IU	0%
Calcium 159.2mg	0%
Iron 4.3mg	0%
Potassium 555.9mg	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: 55.4%

Protein: 6.2%

Carbs: 38.4%