Description
Experience a culinary journey to the sun-kissed shores of the Mediterranean with this vibrant One Pan Mediterranean Rice Bowl. Bursting with colors and flavors, this easy-to-make dish features fluffy brown rice combined with a delightful mix of roasted vegetables, fresh herbs, and zesty lemon juice—all cooked in a single pan for effortless cleanup. Perfect for busy weeknights or family gatherings, this recipe is highly customizable: add your favorite proteins like grilled chicken or chickpeas for added nutrition. Each bite offers a wholesome taste that nourishes both body and soul, making it an ideal meal for any occasion.
Ingredients
Scale
- 1 cup brown rice
- 1 cup mixed bell peppers (red, yellow, green)
- 2 medium zucchinis
- 1 can (14.5 oz) diced tomatoes
- 3 cloves garlic (minced)
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions
- Wash and chop all vegetables into bite-sized pieces.
- In a large skillet over medium heat, add olive oil and sauté minced garlic until fragrant (about 1 minute).
- Add bell peppers and zucchini; sauté until slightly softened (about 5 minutes).
- Stir in uncooked brown rice along with diced tomatoes (including juices) and mix well.
- Pour in 2 cups of water or vegetable broth, bring to a boil, then reduce heat to low; cover tightly.
- Simmer for 30-35 minutes until the rice is tender and liquid is absorbed; stir occasionally.
- Remove from heat; stir in lemon juice before serving.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (250g)
- Calories: 350
- Sugar: 4g
- Sodium: 50mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 56g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg