Mediterranean Diet Herbed Rice with Broccoli

Elevate your weeknight meals with this Mediterranean Diet Herbed Rice with Broccoli—a wholesome, flavor-packed dish that's as nutritious as it is delicious! Featuring nutty long-grain brown rice cooked to perfection in a savory vegetable broth and infused with aromatic herbs like oregano, thyme, and fresh parsley, this recipe is a celebration of Mediterranean-inspired simplicity. Tender broccoli florets are steamed directly in the pot, creating a one-pan wonder that's both convenient and healthy. A drizzle of vibrant lemon juice ties everything together, while extra virgin olive oil adds a luxurious richness. Perfect as a side dish or a light vegetarian main, this 45-minute recipe offers a heart-healthy balance of whole grains, fresh produce, and bold flavors. Pair it with your favorite grilled protein or a fresh salad for an effortlessly balanced meal!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Extra virgin olive oil
• 1 Small onion, finely chopped
• 2 Garlic cloves, minced
• 1 cup Long-grain brown rice
• 2 cups Vegetable broth, preferably low sodium
• 2 cups Broccoli florets
• 1 teaspoon Dried oregano
• 1 teaspoon Dried thyme
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Lemon juice
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Heat the olive oil in a medium saucepan over medium heat.

Step 2

Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute, until fragrant.

Step 4

Add the brown rice to the saucepan, stirring frequently for about 2 minutes, until it is lightly toasted.

Step 5

Pour in the vegetable broth and bring the mixture to a boil.

Step 6

Reduce the heat to low, cover the saucepan, and let it simmer for 20 minutes.

Step 7

After 20 minutes, add the broccoli florets, oregano, and thyme. Stir to combine.

Step 8

Cover the saucepan again and cook for another 10 minutes, or until the rice is tender and the broccoli is cooked through.

Step 9

Remove the saucepan from the heat and let it sit, covered, for 5 minutes to allow the flavors to meld.

Step 10

Stir in the fresh parsley and lemon juice.

Step 11

Season with salt and black pepper to taste.

Step 12

Fluff the rice with a fork and serve warm. Enjoy your Mediterranean Diet Herbed Rice with Broccoli!

Nutrition Facts

Serving size	(995.6g)

Amount per serving	% Daily Value*
Calories	574.4

Total Fat 30.2g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1532.2mg	0%
Total Carbohydrate 70.1g	0%
Dietary Fiber 10.4g	0%
Total Sugars 8.9g
Protein 13.3g	0%

Vitamin D 0IU	0%
Calcium 190.7mg	0%
Iron 4.2mg	0%
Potassium 423.1mg	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: 44.9%

Protein: 8.8%

Carbs: 46.3%