Mediterranean Diet Oven-Baked Rice

Transform your weeknight dinners with this vibrant and wholesome Mediterranean Diet Oven-Baked Rice recipe! Packed with the bold flavors of artichoke hearts, cherry tomatoes, kalamata olives, and a hint of fresh herbs like oregano and parsley, this dish is a celebration of Mediterranean ingredients. The rice is toasted to perfection before being simmered in vegetable broth and baked until irresistibly tender. Finished with a touch of zesty lemon and optional crumbled feta cheese, each bite is a savory delight. This easy one-pot recipe is not only nutritious but also effortlessly delicious, making it a crowd-pleaser for any occasion. Perfect for meal prep or an elegant side dish, this Mediterranean-inspired oven-baked rice is a comforting and flavorful addition to your table.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 medium red bell pepper, diced
• 1.5 cups long-grain white rice
• 3 cups vegetable broth
• 1 cup artichoke hearts, quartered
• 1 cup cherry tomatoes, halved
• 0.5 cup kalamata olives, pitted and sliced
• 0.25 cup fresh parsley, chopped
• 1 tablespoon fresh oregano, chopped
• 1 teaspoon lemon zest
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup feta cheese, crumbled (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a large ovenproof skillet or Dutch oven, heat olive oil over medium heat.

Step 3

Add the chopped onion and sauté for 3-4 minutes, until softened and translucent.

Step 4

Add minced garlic and diced red bell pepper and cook for another 2 minutes.

Step 5

Stir in the rice, and toast for about 2 minutes, stirring constantly, until the edges become translucent.

Step 6

Pour in the vegetable broth, and bring the mixture to a simmer.

Step 7

Add artichoke hearts, cherry tomatoes, olives, parsley, oregano, lemon zest, salt, and pepper. Stir well to combine.

Step 8

Cover the skillet with a lid or foil, and transfer it to the preheated oven.

Step 9

Bake for 25-30 minutes, or until the rice is tender and the liquid is absorbed.

Step 10

Remove from the oven and let it sit, covered, for 5 minutes.

Step 11

Fluff the rice with a fork, and gently mix in crumbled feta cheese if using.

Step 12

Serve hot, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	(1961.8g)

Amount per serving	% Daily Value*
Calories	1747.6

Total Fat 88.2g	0%
Saturated Fat 27.1g	0%
Polyunsaturated Fat 4.8g
Cholesterol 106.8mg	0%
Sodium 7549.7mg	0%
Total Carbohydrate 197.1g	0%
Dietary Fiber 38.2g	0%
Total Sugars 28.9g
Protein 54.0g	0%

Vitamin D 0IU	0%
Calcium 1118.4mg	0%
Iron 18.3mg	0%
Potassium 3552.0mg	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: 44.1%

Protein: 12.0%

Carbs: 43.8%