Mediterranean Diet Savory Pumpkin Rice

Transform your weeknight dinner routine with this vibrant Mediterranean Diet Savory Pumpkin Rice, a wholesome and flavor-packed dish that brings together the earthy sweetness of fresh pumpkin, the nuttiness of long-grain brown rice, and the zesty brightness of lemon. Infused with aromatic herbs like oregano and thyme and simmered in nutrient-rich vegetable broth, this one-pot recipe is both hearty and nourishing. Finished with tangy crumbled feta and fresh parsley, it’s a delightful balance of creamy and savory flavors, perfect as a vegetarian main or a delectable side dish. Ready in under an hour and brimming with Mediterranean-inspired goodness, this comforting recipe is ideal for anyone seeking a healthy, seasonal meal packed with vibrant textures and colors.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, chopped yellow onion
• 3 minced garlic cloves
• 2 cups, diced fresh pumpkin
• 1.5 cups long-grain brown rice
• 3 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup, crumbled feta cheese
• 0.25 cup, chopped fresh parsley
• 1 zested and juiced lemon

Directions

Step 1

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

Step 2

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

Step 3

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

Step 4

Add the diced pumpkin to the pan and cook for 5 minutes, stirring occasionally, until the pumpkin begins to soften.

Step 5

Rinse the brown rice under cold water and drain well.

Step 6

Add the rice to the saucepan, stirring to coat it with the oil and mix it with the vegetables.

Step 7

Pour in the vegetable broth and add the oregano, thyme, bay leaf, salt, and black pepper. Stir to combine.

Step 8

Bring the mixture to a boil, then reduce the heat to low, cover the pan, and let simmer for about 30 minutes, or until the rice is tender and has absorbed most of the liquid.

Step 9

Remove the saucepan from heat and discard the bay leaf.

Step 10

Gently fold in the crumbled feta cheese, chopped parsley, lemon zest, and lemon juice.

Step 11

Serve the savory pumpkin rice warm, garnished with extra parsley if desired.

Nutrition Facts

Serving size	(1782.3g)

Amount per serving	% Daily Value*
Calories	1263.7

Total Fat 54.1g	0%
Saturated Fat 16.5g	0%
Polyunsaturated Fat 5.3g
Cholesterol 66.8mg	0%
Sodium 4930.2mg	0%
Total Carbohydrate 168.3g	0%
Dietary Fiber 21.6g	0%
Total Sugars 31.3g
Protein 38.9g	0%

Vitamin D 12IU	0%
Calcium 698.3mg	0%
Iron 11.6mg	0%
Potassium 3498.0mg	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: 37.0%

Protein: 11.8%

Carbs: 51.2%