Let me tell you, this Mediterranean rice bowl is one of my go-to meals when I want something healthy yet bursting with flavor! It’s colorful, fresh, and oh-so-satisfying, making it perfect for lunch or dinner. I first discovered this dish during a trip to Greece, where I was entranced by the vibrant ingredients and the delicious mix of textures. Now, I whip it up at home whenever I need a taste of the Mediterranean! Trust me, once you try it, you’ll be hooked on that zesty lemon and creamy feta combination. It’s like a little vacation on your plate!
Ingredients for Mediterranean Rice Bowl
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- 1 cup of brown rice
- 2 cups of water
- 1 cup of cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup of red onion, chopped
- 1/2 cup of feta cheese, crumbled
- 1/4 cup of olives, sliced
- 2 tablespoons of olive oil
- 1 tablespoon of lemon juice
- 1 teaspoon of dried oregano
- Salt and pepper to taste
How to Prepare Mediterranean Rice Bowl
- First, rinse the brown rice under cold water to remove any excess starch. This helps keep it from getting too gummy while cooking.
- In a medium-sized pot, combine the rinsed rice and 2 cups of water. Bring it to a boil over medium-high heat.
- Once it’s boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for about 45 minutes. You want the rice to be tender and fluffy, so don’t peek too often!
- After 45 minutes, check the rice. If it’s fully cooked, fluff it with a fork and let it cool for a few minutes. If there’s any excess water, just drain it off.
- While the rice is cooling, grab a large mixing bowl and toss in the halved cherry tomatoes, diced cucumber, bell pepper, chopped red onion, crumbled feta cheese, and sliced olives. Seriously, this colorful mix is so inviting!
- In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper. This zesty dressing is what brings everything together!
- Pour the dressing over your beautiful vegetable mixture and toss it gently until everything is coated and combined.
- Finally, serve the vibrant veggie mix over the cooled rice. And voilà! Your Mediterranean rice bowl is ready to enjoy!
Why You’ll Love This Mediterranean Rice Bowl
- Quick and easy to make—perfect for busy weeknights!
- Packed with fresh, vibrant ingredients that burst with flavor.
- Healthy and satisfying, making it a guilt-free meal option.
- Beautifully colorful, so it’s as pleasing to the eyes as it is to the palate.
- Customizable to suit your taste—add your favorite proteins or veggies!
Tips for Success with Mediterranean Rice Bowl
Alright, let’s make sure your Mediterranean rice bowl turns out absolutely perfect! First, when cooking the rice, don’t skip the rinsing step—it’s key for fluffy grains. Also, keep an eye on the simmering time; if you overcook it, the rice can get mushy. For extra flavor, consider adding a pinch of garlic powder or fresh herbs like parsley to the veggies. If you want a protein boost, grilled chicken or chickpeas are fantastic additions! Lastly, let the dish sit for a few minutes after tossing everything together; it allows the flavors to meld beautifully. Enjoy every bite!
Variations of Mediterranean Rice Bowl
There are so many delicious ways to mix up your Mediterranean rice bowl! For a protein-packed option, try adding grilled chicken or roasted chickpeas—both are fantastic and filling. If you’re looking for a lighter twist, you can swap out the brown rice for quinoa; it adds a lovely nuttiness! Feel free to experiment with seasonal veggies like roasted zucchini or artichoke hearts. You could even toss in some avocado for creaminess or a sprinkle of pine nuts for a delightful crunch. The possibilities are endless, so get creative and make it your own!
Nutritional Information for Mediterranean Rice Bowl
When you enjoy a Mediterranean rice bowl, you’re not just treating your taste buds—you’re nourishing your body too! Here’s an estimated breakdown of what one serving offers:
- Calories: 350
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Cholesterol: 20mg
- Sodium: 400mg
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 10g
- Sugar: 4g
Keep in mind, these values are estimates and can vary based on the specific ingredients and portions you use. But one thing’s for sure—this bowl is a healthy choice that’s both satisfying and delicious!
Storage & Reheating Instructions for Mediterranean Rice Bowl
Got leftovers? No problem! To store your Mediterranean rice bowl, simply transfer any uneaten portions into an airtight container. It’ll keep well in the fridge for about 3–4 days. When you’re ready to enjoy it again, just pop it in the microwave for a quick reheat. I recommend adding a splash of water to keep the rice from drying out. Heat in short intervals, stirring in between, until warmed through. You can also enjoy it cold if you like! The flavors only deepen, making it a fantastic meal prep option!
FAQ About Mediterranean Rice Bowl
Can I use white rice instead of brown rice? Absolutely! White rice will cook faster, so you’ll want to adjust the cooking time to about 15-20 minutes. Just keep an eye on it!
What other veggies can I add? The beauty of this Mediterranean rice bowl is its versatility! You can throw in roasted eggplant, spinach, or even some artichokes for extra flavor.
Is this dish gluten-free? Yes, this Mediterranean rice bowl is gluten-free, making it a great option for those with dietary restrictions. Just be sure to check the labels on your feta cheese and olives to confirm!
How can I make it vegan? To make it vegan, simply omit the feta cheese or substitute it with a plant-based alternative. You can also add more chickpeas for protein!
Can I make this ahead of time? Definitely! This rice bowl is perfect for meal prep. Just store the rice and veggies separately until you’re ready to enjoy. The flavors actually get better as they sit!
For more information on the health benefits of Mediterranean diets, you can check out this Healthline article.
If you’re interested in more delicious recipes, you might want to explore Healthy Pasta Primavera or Mediterranean Quinoa Salad.
Print
Mediterranean Rice Bowl: 7 Steps to Deliciousness!
- Total Time: 1 hour
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A healthy and flavorful Mediterranean rice bowl.
Ingredients
- 1 cup of brown rice
- 2 cups of water
- 1 cup of cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup of red onion, chopped
- 1/2 cup of feta cheese, crumbled
- 1/4 cup of olives, sliced
- 2 tablespoons of olive oil
- 1 tablespoon of lemon juice
- 1 teaspoon of dried oregano
- Salt and pepper to taste
Instructions
- Rinse the brown rice under cold water.
- In a pot, combine rice and water. Bring to a boil.
- Reduce heat, cover, and simmer for 45 minutes or until rice is tender.
- Fluff rice with a fork and let it cool.
- In a large bowl, combine cherry tomatoes, cucumber, bell pepper, red onion, feta cheese, and olives.
- In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
- Pour dressing over the vegetable mixture and toss to combine.
- Serve the vegetable mixture over the rice.
Notes
- You can add grilled chicken or chickpeas for protein.
- Use quinoa instead of rice for a different texture.
- Store leftovers in an airtight container in the fridge.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Dish
- Method: Boiling and Tossing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 4g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 10g
- Cholesterol: 20mg
Keywords: mediterranean rice bowl, healthy recipe, vegetarian bowl
