Mediterranean Diet Tomato Rice

Bursting with vibrant flavors and wholesome ingredients, Mediterranean Diet Tomato Rice is a delightful one-pot dish that perfectly encapsulates the essence of Mediterranean cooking. This recipe combines tender long-grain white rice with the rich sweetness of fresh grated tomatoes, a touch of tomato paste, and a harmonious blend of dried oregano and warming cinnamon for a subtle depth of flavor. Cooked in nutrient-rich vegetable broth and elevated with fragrant garlic and onion sautéed in aromatic olive oil, this dish is as nutritious as it is satisfying. Finished with a sprinkle of fresh parsley and optional basil, this Mediterranean-inspired rice is perfect as a heart-healthy side dish or a light vegetarian main course. Easy to prepare in just 40 minutes, it’s an ideal choice for those seeking a simple yet flavorful recipe that fits seamlessly into the Mediterranean diet lifestyle.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, finely chopped yellow onion
• 3 minced garlic cloves
• 4 medium, grated or finely chopped ripe tomatoes
• 1 tablespoon tomato paste
• 1 cup long-grain white rice
• 2 cups vegetable broth
• 1 teaspoon dried oregano
• 0.25 teaspoon ground cinnamon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped fresh parsley
• 2 tablespoons, chopped (optional) fresh basil

Directions

Step 1

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

Step 2

Add the finely 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 grated or finely chopped tomatoes to the pan along with the tomato paste. Cook for 5 minutes, stirring frequently, until the tomatoes break down and form a sauce.

Step 5

Rinse the rice under cold running water until the water runs clear. Drain well.

Step 6

Add the rinsed rice to the pan and stir to coat it with the tomato mixture.

Step 7

Pour in the vegetable broth and season with oregano, cinnamon, salt, and black pepper. Stir well.

Step 8

Bring the mixture to a boil, then reduce the heat to low and cover the pan with a lid. Simmer for 18-20 minutes, stirring occasionally, until the rice is tender and the liquid is absorbed. Avoid opening the lid too often.

Step 9

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

Step 10

Fluff the rice with a fork and stir in the fresh parsley and basil (if using) before serving.

Step 11

Serve warm as a side dish or light main course. Enjoy!

Nutrition Facts

Serving size	(1345.2g)

Amount per serving	% Daily Value*
Calories	861.3

Total Fat 34.0g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 3526.2mg	0%
Total Carbohydrate 123.4g	0%
Dietary Fiber 16.6g	0%
Total Sugars 26.7g
Protein 21.3g	0%

Vitamin D 0IU	0%
Calcium 221.3mg	0%
Iron 8.5mg	0%
Potassium 2554.9mg	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: 34.6%

Protein: 9.6%

Carbs: 55.8%