Soy-Free Mediterranean Rice

Transform your weeknight dinners with this vibrant Soy-Free Mediterranean Rice, a flavorful one-skillet dish that's packed with wholesome ingredients and bold Mediterranean flair. This recipe combines tender long-grain rice with a medley of sautéed vegetables like zucchini, red bell pepper, and red onion, all simmered in a savory blend of garlic, cumin, coriander, and juicy diced tomatoes. The addition of kalamata olives, briny capers, and a fresh squeeze of lemon juice elevates the dish with tangy, herbaceous notes, while freshly chopped parsley ties it all together. Perfect as a standalone vegan main or a versatile side dish, this gluten-free and soy-free recipe comes together in just under an hour, making it an ideal choice for healthy, delicious meals that the whole family will love.

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1.5 cups long-grain rice
• 3 cups water
• 3 tablespoons olive oil
• 1 medium, diced red onion
• 1 medium, diced red bell pepper
• 1 medium, diced zucchini
• 3 minced garlic cloves
• 1 14 oz can canned diced tomatoes
• 0.5 cup, pitted and sliced kalamata olives
• 2 tablespoons capers
• 0.5 cup, chopped fresh parsley
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the long-grain rice under cold water until the water runs clear. Drain well.

Step 2

In a medium saucepan, bring 3 cups of water to a boil. Add the rice, cover, and reduce the heat to low. Cook for about 15 minutes, or until the water is absorbed and the rice is tender. Remove from heat and let it sit covered for 5 minutes.

Step 3

In a large skillet, heat the olive oil over medium heat.

Step 4

Add the diced red onion and sauté for 3-4 minutes until softened.

Step 5

Add the red bell pepper and zucchini to the skillet. Continue sautéing for an additional 5 minutes until the vegetables are tender.

Step 6

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

Step 7

Add the canned diced tomatoes (with their juices), sliced olives, and capers to the skillet. Stir to combine.

Step 8

Sprinkle the mixture with ground cumin, coriander, salt, and black pepper. Stir well.

Step 9

Bring the mixture to a simmer and let it cook for about 10 minutes to allow the flavors to meld.

Step 10

Turn off the heat and add the cooked rice to the skillet. Gently mix the rice with the vegetable mixture until well combined.

Step 11

Stir in the freshly chopped parsley and lemon juice for a burst of freshness.

Step 12

Taste and adjust seasonings with additional salt or lemon juice if desired.

Step 13

Serve the soy-free Mediterranean rice warm, garnished with extra parsley if desired.

Nutrition Facts

Serving size	(2114.0g)

Amount per serving	% Daily Value*
Calories	1449.8

Total Fat 87.5g	0%
Saturated Fat 13.8g	0%
Polyunsaturated Fat 7.5g
Cholesterol 7.9mg	0%
Sodium 6627.9mg	0%
Total Carbohydrate 148.8g	0%
Dietary Fiber 25.3g	0%
Total Sugars 36.4g
Protein 18.7g	0%

Vitamin D 0IU	0%
Calcium 473.8mg	0%
Iron 15.5mg	0%
Potassium 2141.4mg	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: 54.0%

Protein: 5.1%

Carbs: 40.8%