Mediterranean Diet Spinach Rice

Elevate your meal routine with this vibrant and nutritious Mediterranean Diet Spinach Rice, the perfect blend of heart-healthy ingredients and bold flavors inspired by the Mediterranean coast. This one-pot recipe combines tender long-grain white rice infused with aromatic garlic, sweet onion, and a hint of zesty lemon, all simmered in flavorful vegetable broth. A generous helping of fresh, nutrient-packed baby spinach and fragrant herbs like dill and parsley takes this dish to the next level. Ready in just 35 minutes, it's an easy and versatile option, ideal as a light vegetarian main or as a flavorful side dish to pair with grilled chicken, fish, or plant-based proteins. Top it off with crumbled feta cheese for a tangy finishing touch. This spinach rice recipe is a perfect addition to your Mediterranean diet, bringing wellness and deliciousness to your table!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 cup long-grain white rice
• 2 cups vegetable broth
• 6 cups baby spinach, roughly chopped
• 2 tablespoons fresh dill, chopped
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons lemon juice
• 1 teaspoon lemon zest
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 0.25 cups optional feta cheese, crumbled

Directions

Step 1

Heat the olive oil in a medium-sized pot or deep skillet over medium heat.

Step 2

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

Step 3

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

Step 4

Add the rice to the pot and stir for 1-2 minutes, ensuring the rice is coated in the oil and lightly toasted.

Step 5

Pour in the vegetable broth, bring to a boil, then lower the heat to a simmer.

Step 6

Cover the pot with a lid and let the rice cook for 15 minutes, or until most of the liquid has been absorbed.

Step 7

Gently fold in the chopped spinach, allowing it to wilt into the rice for about 2-3 minutes.

Step 8

Stir in the fresh dill, parsley, lemon juice, and lemon zest. Mix well to combine all flavors.

Step 9

Season with salt and black pepper to taste. Remove from heat and let the rice sit covered for 5 minutes.

Step 10

Fluff the rice with a fork before serving. Optional: Sprinkle with crumbled feta cheese for an added layer of flavor.

Step 11

Serve warm as a light main dish or as a side to grilled fish or chicken.

Nutrition Facts

Serving size	(1043.0g)

Amount per serving	% Daily Value*
Calories	950.6

Total Fat 46.2g	0%
Saturated Fat 14.3g	0%
Polyunsaturated Fat 4.1g
Cholesterol 53.4mg	0%
Sodium 3086.1mg	0%
Total Carbohydrate 109.2g	0%
Dietary Fiber 12.3g	0%
Total Sugars 15.2g
Protein 28.3g	0%

Vitamin D 0IU	0%
Calcium 582.4mg	0%
Iron 9.8mg	0%
Potassium 1971.6mg	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: 43.1%

Protein: 11.7%

Carbs: 45.2%