Mediterranean Diet Rice with Almonds

Elevate your weeknight dinners with this flavorful and wholesome Mediterranean Diet Rice with Almonds. This dish combines nutty brown rice, aromatic onion and garlic, and a burst of brightness from lemon zest and fresh parsley. Toasted sliced almonds add a delightful crunch, while dried oregano and vegetable broth infuse the grains with layers of Mediterranean-inspired flavor. Cooked to perfection in under an hour, this recipe is both satisfying and heart-healthy, thanks to the use of olive oil and nutrient-rich ingredients. Whether served as a vibrant side dish or a light main course, this rice recipe is a must-try for fans of Mediterranean cuisine looking for a nutritious, plant-based option.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:50 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic cloves, minced
• 2 cups vegetable broth
• 0.5 cup sliced almonds
• 1 teaspoon lemon zest
• 1 teaspoon dried oregano
• 0.25 cup fresh parsley, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the brown rice under cold running water to remove excess starch. Drain and set aside.

Step 2

Heat 1 tablespoon of olive oil in a medium saucepan over medium heat. Add the sliced almonds and toast them, stirring frequently, until they are golden brown. Be careful not to burn them. Remove from the pan and set aside.

Step 3

In the same pan, add the remaining tablespoon of olive oil. Add finely chopped onion and sauté until translucent, about 5 minutes.

Step 4

Add minced garlic and cook for another 1 minute until fragrant.

Step 5

Add the rinsed brown rice to the pan and stir to coat the rice with the oil and onion mixture.

Step 6

Pour vegetable broth into the saucepan, add lemon zest, dried oregano, salt, and black pepper. Stir well.

Step 7

Bring the mixture to a boil, then reduce the heat to low, cover the saucepan, and simmer for 40-45 minutes or until the rice is cooked and broth is absorbed.

Step 8

Once the rice is cooked, remove from heat and let it sit covered for 5 minutes.

Step 9

Fluff the rice with a fork and stir in the toasted almonds and freshly chopped parsley.

Step 10

Serve the rice warm as a side dish or enjoy it as a main course.

Nutrition Facts

Serving size	(946.3g)

Amount per serving	% Daily Value*
Calories	1117.7

Total Fat 68.6g	0%
Saturated Fat 7.9g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 2348.9mg	0%
Total Carbohydrate 106.1g	0%
Dietary Fiber 23.1g	0%
Total Sugars 15.6g
Protein 30.9g	0%

Vitamin D 0IU	0%
Calcium 481.8mg	0%
Iron 10.2mg	0%
Potassium 2211.3mg	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: 53.0%

Protein: 10.6%

Carbs: 36.4%