Mediterranean Diet Veggie Fried Rice

Transform your weeknight meals with this vibrant and nutrient-packed Mediterranean Diet Veggie Fried Rice. This quick and easy recipe features the wholesome goodness of brown rice tossed with a medley of colorful vegetables like zucchini, red bell pepper, spinach, and juicy cherry tomatoes, all sautéed in aromatic extra virgin olive oil. A Mediterranean twist comes alive with briny black olives, tangy crumbled feta cheese, and a hint of dried oregano, balanced perfectly by a squeeze of fresh lemon juice. Ready in just 35 minutes, this gluten-free, vegetarian recipe is perfect as a hearty main dish or a flavorful side. Bursting with fresh herbs and bold flavors, it’s a delicious way to embrace the Mediterranean lifestyle while savoring every bite.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 3 cups cooked brown rice (cooled)
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 1 cup cherry tomatoes, halved
• 2 cups spinach leaves, chopped
• 0.5 cup black olives, sliced
• 0.5 cup feta cheese, crumbled
• 0.25 cup fresh parsley, chopped
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon fresh lemon juice

Directions

Step 1

Heat 2 tablespoons of extra virgin olive oil in a large non-stick skillet or wok over medium heat.

Step 2

Add the chopped onion to the skillet and sauté for 2-3 minutes until it becomes translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute, stirring frequently to avoid burning.

Step 4

Add the diced red bell pepper and zucchini to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

Step 5

Stir in the cooked brown rice, breaking up any large clumps, and cook for 3-4 minutes, allowing the rice to warm through and soak up the flavors.

Step 6

Add the halved cherry tomatoes, chopped spinach, and sliced black olives to the skillet. Cook for another 2-3 minutes, just until the spinach wilts and the tomatoes soften slightly.

Step 7

Sprinkle in the oregano, salt, and black pepper. Mix well to evenly distribute the seasonings.

Step 8

Turn off the heat and stir in the fresh parsley, crumbled feta cheese, and a squeeze of fresh lemon juice.

Step 9

Serve warm as a main dish or as a side. Garnish with additional parsley or lemon wedges, if desired.

Nutrition Facts

Serving size	(1635.5g)

Amount per serving	% Daily Value*
Calories	1615.7

Total Fat 81.5g	0%
Saturated Fat 26.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 100mg	0%
Sodium 3539.4mg	0%
Total Carbohydrate 190.2g	0%
Dietary Fiber 28.0g	0%
Total Sugars 23.1g
Protein 44.3g	0%

Vitamin D 0IU	0%
Calcium 991.4mg	0%
Iron 14.8mg	0%
Potassium 2900.6mg	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: 43.9%

Protein: 10.6%

Carbs: 45.5%