Mediterranean Diet Rice with Seaweed

Elevate your weeknight meals with this vibrant and wholesome Mediterranean Diet Rice with Seaweed. This recipe combines nutty brown rice, a medley of fresh vegetables like zucchini, red bell pepper, and cherry tomatoes, and the oceanic umami of dried seaweed, creating a dish that's packed with nutrients and flavor. Sautéed in heart-healthy olive oil and brightened with zesty lemon juice and fresh parsley, this dish is a perfect balance of health and taste. Ready in under an hour, it's a gluten-free, plant-based delight that aligns with the principles of the Mediterranean diet while delivering an exotic twist. Serve it as a flavorful side or a light main course for a wholesome meal that’s both satisfying and nutrient-rich. Perfect for those searching for healthy rice recipes, Mediterranean diet inspiration, or unique ways to enjoy seaweed!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 medium onion, finely chopped
• 1 medium zucchini, diced
• 1 medium red bell pepper, diced
• 1 cup dried seaweed (such as wakame), soaked and chopped
• 1 cup cherry tomatoes, halved
• 2 tablespoons lemon juice
• 0.25 cup parsley, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

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

Step 2

In a medium saucepan, combine the brown rice and water. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and let it simmer for 30-35 minutes or until the rice is tender and the water is absorbed.

Step 3

Meanwhile, heat the olive oil in a large skillet over medium heat. Add the minced garlic and chopped onion, sautéing until the onion becomes translucent, about 5 minutes.

Step 4

Add the diced zucchini and red bell pepper to the skillet. Continue to cook, stirring occasionally, for another 5 minutes, or until the vegetables start to soften.

Step 5

Drain and chop the soaked seaweed. Add it to the skillet along with the halved cherry tomatoes. Cook for an additional 5 minutes, allowing the flavors to meld.

Step 6

Once the rice is cooked, fluff it with a fork and add it to the skillet with the vegetable and seaweed mixture. Stir well to combine.

Step 7

Season the mixture with lemon juice, chopped parsley, salt, and pepper. Stir thoroughly to incorporate all ingredients evenly.

Step 8

Taste and adjust seasoning if needed before serving.

Step 9

Serve the Mediterranean Diet Rice with Seaweed warm, garnished with extra parsley if desired.

Nutrition Facts

Serving size	(1631.8g)

Amount per serving	% Daily Value*
Calories	766.0

Total Fat 33.3g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3449.5mg	0%
Total Carbohydrate 107.7g	0%
Dietary Fiber 15.3g	0%
Total Sugars 21.1g
Protein 21.2g	0%

Vitamin D 0IU	0%
Calcium 660.9mg	0%
Iron 12.2mg	0%
Potassium 2106.2mg	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: 36.8%

Protein: 10.4%

Carbs: 52.8%