Mediterranean Diet Savory Rice with Tomato and Vegetable Stew

Embark on a culinary journey to the Mediterranean with this delightful Mediterranean Diet Savory Rice with Tomato and Vegetable Stew. Brimming with wholesome ingredients like tender eggplant, vibrant zucchini, and sweet bell peppers cooked in a luscious tomato-based stew, this recipe is a symphony of bold flavors and nutritious goodness. Paired with hearty brown rice, seasoned to perfection with fragrant oregano, basil, and a zesty touch of fresh lemon juice, this dish is both comforting and health-conscious. Perfect for weeknight dinners or meal prepping, this one-pot wonder is a celebration of plant-based Mediterranean cuisine—simple, satisfying, and packed with fresh produce and heart-healthy olive oil. Ready in just over an hour, it’s a deliciously balanced meal that nourishes the body and delights the palate.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, chopped yellow onion
• 3 minced garlic cloves
• 1 chopped red bell pepper
• 1 medium, sliced zucchini
• 1 small, diced eggplant
• 4 medium, chopped tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 2 cups vegetable broth
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 cup brown rice
• 2 cups water
• 0.25 cup chopped fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

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

Step 3

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

Step 4

Add the chopped red bell pepper, sliced zucchini, and diced eggplant.

Step 5

Cook for about 5 minutes, stirring occasionally, until the vegetables start to soften.

Step 6

Add the chopped tomatoes, tomato paste, dried oregano, and dried basil.

Step 7

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

Step 8

Season with salt and black pepper.

Step 9

Cover the pot and let the stew simmer for 20-25 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.

Step 10

Meanwhile, rinse the brown rice under cold water.

Step 11

In a separate saucepan, bring the water to a boil.

Step 12

Add the rinsed brown rice to the boiling water, reduce the heat to low, cover, and simmer for 30-35 minutes until the rice is tender and has absorbed the water.

Step 13

Remove the rice from the heat and let it stand, covered, for 5 minutes, then fluff with a fork.

Step 14

Once the stew is finished, stir in the chopped parsley and lemon juice for a fresh finish.

Step 15

Serve the vegetable stew over the warm brown rice and enjoy this healthy, flavorful Mediterranean meal.

Nutrition Facts

Serving size	(2469.8g)

Amount per serving	% Daily Value*
Calories	1035.5

Total Fat 37.5g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 4.9g
Cholesterol 0mg	0%
Sodium 4626.9mg	0%
Total Carbohydrate 158.0g	0%
Dietary Fiber 33.4g	0%
Total Sugars 59.1g
Protein 27.8g	0%

Vitamin D 0IU	0%
Calcium 323.7mg	0%
Iron 8.9mg	0%
Potassium 4146.6mg	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: 31.2%

Protein: 10.3%

Carbs: 58.5%