Mediterranean Diet Flavorful Rice Quinoa Mix

Embark on a journey to the Mediterranean with this Flavorful Rice Quinoa Mix, a wholesome and vibrant dish perfect for a healthy and satisfying meal. Packed with nutrient-rich brown rice and quinoa, this recipe is simmered in savory vegetable broth and enhanced with sautéed aromatic garlic and onion. Colorful vegetables like red bell peppers, zucchini, and cherry tomatoes add bursts of freshness, while the briny punch of kalamata olives and earthy oregano bring authentic Mediterranean flair. Finished with a drizzle of extra virgin olive oil, a squeeze of tangy lemon juice, and a sprinkle of fresh parsley, this one-pot wonder is as easy to prepare as it is to enjoy. Ideal for the Mediterranean diet, it makes a perfect side dish or a light vegetarian main course that’s both nourishing and delightfully flavorful.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 cup quinoa
• 3 cups vegetable broth
• 2 tablespoons extra virgin olive oil
• 1 finely chopped medium onion
• 3 minced garlic cloves
• 1 chopped red bell pepper
• 1 chopped zucchini
• 1 cup cherry tomatoes
• 0.5 cup kalamata olives
• 0.25 cup fresh parsley
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons lemon juice

Directions

Step 1

Rinse the brown rice and quinoa in a fine-mesh strainer under cold running water until the water runs clear. This removes excess starch and bitter saponins from the quinoa.

Step 2

In a medium saucepan, combine the rinsed rice and quinoa with 3 cups of vegetable broth. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover the saucepan, and simmer for about 20 minutes or until the grains are tender and all the liquid is absorbed.

Step 4

While the grains are cooking, heat 2 tablespoons of extra virgin olive oil in a large skillet over medium heat.

Step 5

Add the finely chopped onion and minced garlic to the skillet. Sauté for about 3 minutes, stirring frequently, until the onion becomes translucent and fragrant.

Step 6

Stir in the chopped red bell pepper and zucchini, and cook for another 5 minutes until the vegetables are tender.

Step 7

Add the cherry tomatoes, kalamata olives, dried oregano, ground cumin, salt, and black pepper. Stir well to combine and continue cooking for an additional 2 minutes.

Step 8

Once the rice and quinoa are cooked, fluff them with a fork and add them to the skillet with the vegetables.

Step 9

Gently fold in the fresh parsley and lemon juice, ensuring all ingredients are well incorporated.

Step 10

Remove from heat and let the rice quinoa mix sit for a few minutes to allow the flavors to meld together before serving.

Nutrition Facts

Serving size	(1864.7g)

Amount per serving	% Daily Value*
Calories	1814.3

Total Fat 80.0g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 2.3g
Cholesterol 0mg	0%
Sodium 7374.9mg	0%
Total Carbohydrate 232.9g	0%
Dietary Fiber 28.9g	0%
Total Sugars 38.6g
Protein 48.8g	0%

Vitamin D 0IU	0%
Calcium 399.1mg	0%
Iron 17.6mg	0%
Potassium 2923.6mg	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: 39.0%

Protein: 10.6%

Carbs: 50.4%