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Mediterranean Brown Rice Recipe

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Mediterranean Brown Rice Salad
Mediterranean Brown Rice Salad from www.blogarama.com

Description

If you're looking for a healthy and delicious meal, this Mediterranean brown rice recipe is a must-try. It's loaded with vegetables, herbs, and spices that give it a unique flavor and aroma. This dish is perfect for those who follow a vegetarian or vegan diet, but it's also a great side dish for meat lovers.

Prep time

The prep time for this recipe is about 15 minutes. You'll need to chop the vegetables, measure the spices, and rinse the brown rice.

Cook Time

The cook time for this recipe is approximately 45 minutes. You'll need to simmer the rice and vegetables in a pot until the rice is tender and the vegetables are cooked.

Ingredients

Here are the ingredients you'll need to make this delicious recipe:
  • 1 cup of brown rice
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 red bell pepper, chopped
  • 1 zucchini, chopped
  • 1/2 cup of cherry tomatoes, halved
  • 1/4 cup of chopped fresh parsley
  • 1/4 cup of chopped fresh mint
  • 1 teaspoon of cumin
  • 1 teaspoon of paprika
  • 1/2 teaspoon of salt
  • 3 cups of water or vegetable broth
  • 2 tablespoons of olive oil

Equipment

To make this recipe, you'll need a large pot, a knife, a cutting board, and measuring cups and spoons.

Method

Here are the steps to make this delicious Mediterranean brown rice recipe:
  1. In a large pot, heat the olive oil over medium heat.
  2. Add the onion and garlic and sauté for 2-3 minutes until the onion is translucent.
  3. Add the red bell pepper and zucchini and sauté for another 3-4 minutes until the vegetables are slightly softened.
  4. Add the brown rice, cumin, paprika, and salt and stir until the rice is coated in the spices.
  5. Add the water or vegetable broth and bring to a boil.
  6. Reduce the heat to low and cover the pot with a lid.
  7. Simmer for about 45 minutes, or until the rice is tender and the liquid has been absorbed.
  8. Stir in the cherry tomatoes, parsley, and mint.
  9. Fluff the rice with a fork and serve.

Notes

This recipe is very versatile, and you can customize it to your liking. You can add other vegetables, such as mushrooms or eggplant, or use different herbs and spices. You can also add some chickpeas or tofu for extra protein.

Nutrition Info

This recipe serves four people and has the following nutrition information per serving:
  • Calories: 266
  • Protein: 6g
  • Carbohydrates: 43g
  • Fat: 8g
  • Fiber: 6g

Recipe Tips

Here are some tips to make this recipe even better:
  • Make sure to rinse the brown rice before cooking to remove any excess starch.
  • If you don't have fresh herbs, you can use dried herbs instead. Just use half the amount.
  • You can use vegetable broth instead of water for extra flavor.
  • Leftovers can be stored in an airtight container in the fridge for up to 3 days.
  • This recipe is also great for meal prep, as you can make a large batch and divide it into individual portions for easy lunches or dinners throughout the week.

Enjoy this delicious and healthy Mediterranean brown rice recipe!


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