Mediterranean Diet Vegetable Pulao

Elevate your weeknight meals with this vibrant and nutrient-packed Mediterranean Diet Vegetable Pulao, a wholesome twist on a classic favorite! Made with hearty brown basmati rice, colorful diced vegetables like red bell pepper, zucchini, and cherry tomatoes, and infused with warm Mediterranean-inspired spices such as cumin, turmeric, and a hint of cinnamon, this dish is as fragrant as it is flavorful. Cooked in a savory vegetable broth and garnished with fresh parsley and a squeeze of lemon, it’s the perfect harmony of health and indulgence. Ready in just under an hour, this high-fiber, plant-based recipe is a satisfying one-pot meal that's perfect for both meal prepping and family dinners.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown basmati rice
• 2 cups water
• 2 tablespoons olive oil
• 1 medium (diced) yellow onion
• 3 minced garlic cloves
• 1 diced red bell pepper
• 1 medium (diced) zucchini
• 1 medium (peeled and diced) carrot
• 1 cup (halved) cherry tomatoes
• 1 cup frozen green peas
• 1 teaspoon dried oregano
• 0.5 teaspoons ground cumin
• 0.25 teaspoons ground turmeric
• 0.25 teaspoons ground cinnamon
• 1 cup vegetable broth
• 0.5 teaspoons (adjust to taste) salt
• 0.25 teaspoons (freshly ground) black pepper
• 2 tablespoons (chopped, for garnish) fresh parsley
• 1 whole (cut into wedges for serving) lemon wedges

Directions

Step 1

Rinse the brown basmati rice under cold water until the water runs clear. This helps remove excess starch for fluffier rice.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed rice and a pinch of salt. Reduce the heat to low, cover, and let simmer for about 25 minutes until the rice is tender. Remove from heat and set aside to cool slightly.

Step 3

While the rice cooks, heat the olive oil in a large skillet or deep pan over medium heat.

Step 4

Add the diced onion and sauté for 2-3 minutes until softened and translucent.

Step 5

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

Step 6

Add the diced red bell pepper, zucchini, and carrot to the skillet. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.

Step 7

Stir in the halved cherry tomatoes, green peas, dried oregano, ground cumin, ground turmeric, and ground cinnamon. Cook for 2-3 minutes to allow the spices to bloom and coat the vegetables evenly.

Step 8

Pour the vegetable broth into the skillet and bring it to a gentle simmer. Season with salt and black pepper to taste.

Step 9

Once the vegetables are cooked, gently fold in the cooked brown basmati rice. Mix until all ingredients are well combined and the rice is evenly coated with the spices.

Step 10

Cook for an additional 3-5 minutes, stirring occasionally, until everything is heated through and fragrant.

Step 11

Remove from heat and garnish with chopped fresh parsley.

Step 12

Serve warm with lemon wedges on the side. Squeeze fresh lemon juice over the pulao just before eating for an extra burst of flavor.

Nutrition Facts

Serving size	(1883.0g)

Amount per serving	% Daily Value*
Calories	936.6

Total Fat 34.3g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat 3.5g
Cholesterol 0mg	0%
Sodium 3696.7mg	0%
Total Carbohydrate 139.7g	0%
Dietary Fiber 28.5g	0%
Total Sugars 44.0g
Protein 26.6g	0%

Vitamin D 0IU	0%
Calcium 299.3mg	0%
Iron 9.0mg	0%
Potassium 2539.3mg	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: 31.7%

Protein: 10.9%

Carbs: 57.4%