Mediterranean Diet Vegetable Pilau

Elevate your weeknight dinner with this vibrant Mediterranean Diet Vegetable Pilau, a wholesome and flavorful one-pot dish packed with nutrient-rich ingredients and fragrant spices. Fresh vegetables like zucchini, red bell pepper, and cherry tomatoes come together with fluffy basmati rice, while cumin, turmeric, and a dash of cinnamon provide an aromatic depth. Low-sodium vegetable broth ensures a light yet savory base, and a finishing touch of fresh parsley, dill, and bright lemon juice ties it all together. Ready in just 45 minutes, this dish is perfect as a healthy vegetarian main course or a satisfying side. Bursting with Mediterranean-inspired flavors, it's a delicious way to stick to your clean-eating goals without compromising on taste.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium-sized, diced yellow onion
• 3 minced garlic cloves
• 1 medium-sized, diced red bell pepper
• 1 medium-sized, diced zucchini
• 1 medium-sized, peeled and diced carrot
• 1 cup, halved cherry tomatoes
• 1 cup, rinsed and drained basmati rice
• 2 cups vegetable broth (low sodium)
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon dried oregano
• 0.25 teaspoon ground cinnamon
• 1 teaspoon (or to taste) kosher salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped fresh parsley
• 2 tablespoons, chopped fresh dill
• 1 tablespoon fresh lemon juice

Directions

Step 1

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

Step 2

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

Step 3

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

Step 4

Add the diced red bell pepper, zucchini, and carrot. Sauté for 5 minutes until the vegetables start to soften.

Step 5

Stir in the cherry tomatoes, ground cumin, turmeric, oregano, and ground cinnamon. Cook for 1-2 minutes to toast the spices.

Step 6

Add the rinsed basmati rice to the skillet and stir to coat it in the vegetable and spice mixture.

Step 7

Pour in the vegetable broth and season with salt and black pepper.

Step 8

Bring the mixture to a boil, then reduce the heat to low. Cover the skillet with a tight-fitting lid and simmer for 18-20 minutes, or until the rice is tender and the liquid has been absorbed.

Step 9

Once the rice is cooked, remove the skillet from the heat and keep it covered for an additional 5 minutes.

Step 10

Fluff the pilau with a fork and stir in the chopped fresh parsley, dill, and fresh lemon juice for brightness.

Step 11

Serve immediately as a main dish or as a side, garnished with additional herbs if desired.

Nutrition Facts

Serving size	(1386.3g)

Amount per serving	% Daily Value*
Calories	743.3

Total Fat 30.1g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 2802.7mg	0%
Total Carbohydrate 106.6g	0%
Dietary Fiber 12.8g	0%
Total Sugars 31.2g
Protein 15.1g	0%

Vitamin D 0IU	0%
Calcium 218.6mg	0%
Iron 9.8mg	0%
Potassium 1770.5mg	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: 35.8%

Protein: 8.0%

Carbs: 56.3%