18 Mediterranean Diet Recipes Using Brown Rice

If you’re on the hunt for tasty Mediterranean recipes using brown rice, you’re in for a treat! Brown rice is not just wholesome; it adds a hearty texture to dishes like Tabbouleh and Mediterranean Brown Rice Salad, packed with fresh veggies and flavorful dressings. Ever tried Stuffed Bell Peppers? They’re colorful and customizable, great for any meal. You can also whip up a Brown Rice and Chickpea Bowl or savor Grilled Shrimp with Brown Rice. These recipes are not only delicious but also nutritious, making your meals fun and healthy! Curious about more flavorful options? Stick around to uncover them!

Brown Rice Tabbouleh

Title: Brown Rice Tabbouleh
Prep Time: 15 minutes
Cook Time: 30 minutes
Number of Servings: 4
Required Equipment List: Medium saucepan, mixing bowl, cutting board, knife, fork
Cuisine Type: Mediterranean

Brown Rice Tabbouleh is a nutritious and revitalizing twist on the classic Middle Eastern salad. This dish uses brown rice instead of the traditional bulgur wheat, providing a hearty texture and a nutty flavor that pairs well with the fresh herbs and vegetables. Tabbouleh is known for its vibrant flavors and is often enjoyed as a light meal or a side dish, making it perfect for summer gatherings or as a healthy lunch option.

The combination of parsley, mint, tomatoes, and cucumbers creates a bright and colorful salad that isn’t only visually appealing but also packed with nutrients. The lemon juice and olive oil dressing adds a zesty kick, enhancing the overall flavor profile. This Brown Rice Tabbouleh is versatile and can be made ahead of time, allowing the flavors to meld together beautifully before serving.

Ingredients:

• 1 cup brown rice
• 2 cups water
• 1 cup fresh parsley, finely chopped
• 1/2 cup fresh mint, finely chopped
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup olive oil
• 1/4 cup lemon juice
• Salt and pepper to taste

Instructions:

1. Begin by rinsing the brown rice under cold water in a fine-mesh strainer. This helps remove excess starch and guarantees fluffy rice. In a medium saucepan, combine the rinsed brown rice and water, then bring to a boil over high heat.
2. Once the water reaches a boil, reduce the heat to low, cover the saucepan, and let the rice simmer for about 30 minutes, or until the water is absorbed and the rice is tender. Remove from heat and let it sit covered for an additional 10 minutes before fluffing with a fork.
3. While the rice is cooking, prepare the vegetables and herbs. In a large mixing bowl, combine the finely chopped parsley, mint, halved cherry tomatoes, diced cucumber, and red onion. Toss them together to evenly distribute the ingredients.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to create the dressing. Pour the dressing over the chopped vegetables and herbs, mixing well to coat everything evenly.
5. Once the rice is cooked and cooled slightly, add it to the bowl with the vegetable mixture. Gently fold the rice into the salad until everything is well combined. Adjust seasoning with additional salt and pepper if needed.
6. Allow the tabbouleh to chill in the refrigerator for at least 30 minutes before serving. This resting time helps the flavors meld together, making the salad even more delicious.

Extra Tips: For added texture and flavor, consider adding some diced bell peppers or a handful of chickpeas. If you want a bit of heat, a pinch of red pepper flakes can be a nice addition. This salad can be stored in the refrigerator for up to 3 days, making it a great option for meal prep. Enjoy your revitalizing Brown Rice Tabbouleh as a side dish or a light main course!

Mediterranean Brown Rice Salad

Title: Mediterranean Brown Rice Salad
Prep Time: 15 minutes
Cook Time: 30 minutes
Number of Servings: 6
Required Equipment List: Medium saucepan, mixing bowl, whisk, knife, cutting board, serving spoon
Cuisine Type: Mediterranean

This Mediterranean Brown Rice Salad is a rejuvenating and nutritious dish that perfectly captures the vibrant flavors of the Mediterranean region. With its hearty brown rice base, this salad is packed with wholesome ingredients, including fresh vegetables, herbs, and a zesty dressing.

It’s a versatile recipe that can be served as a side dish or as a light main course, making it an excellent choice for gatherings, picnics, or meal prep for the week. The combination of crunchy cucumbers, sweet cherry tomatoes, and tangy feta cheese provides a delightful contrast in textures, while the parsley and mint add a burst of freshness.

Drizzled with a lemony dressing, this salad isn’t only delicious but also colorful and visually appealing. It’s a perfect way to enjoy a healthy meal without compromising on flavor.

Ingredients:

• 1 cup brown rice
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1/4 cup olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Begin by rinsing the brown rice under cold water until the water runs clear. In a medium saucepan, combine the rinsed rice and 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and let it simmer for about 30 minutes or until the rice is tender and the water is absorbed.
2. Once cooked, fluff the rice with a fork and let it cool.
3. While the rice is cooling, prepare the vegetables. In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, finely chopped red onion, crumbled feta cheese, chopped parsley, and chopped mint. Toss gently to mix the ingredients together.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to create the dressing. Adjust the seasoning to taste, affirming a nice balance of flavors that complement the salad ingredients.
5. Once the brown rice has cooled, add it to the bowl with the vegetables and herbs. Pour the dressing over the top and toss everything together until well combined. This allows the flavors to meld together and confirms that each ingredient is coated with the dressing.
6. Serve the salad immediately or refrigerate for at least 30 minutes to allow the flavors to develop further. This salad can be served chilled or at room temperature, making it a great option for meal prep or potlucks.

Extra Tips: For added protein, consider incorporating chickpeas or grilled chicken into the salad. You can also customize the salad by adding other vegetables such as bell peppers or olives according to your taste.

If you’re planning to serve the salad later, keep the dressing separate until just before serving to prevent the salad from becoming soggy. Enjoy this Mediterranean delight as a healthy, satisfying meal!

Stuffed Bell Peppers

Title: Mediterranean Stuffed Bell Peppers with Brown Rice
Prep Time: 15 minutes
Cook Time: 30 minutes
Number of Servings: 4
Required Equipment List: Baking dish, saucepan, mixing bowl, knife, cutting board, spoon
Cuisine Type: Mediterranean

These Mediterranean Stuffed Bell Peppers with Brown Rice are a wholesome and colorful dish that showcases the vibrant flavors of the Mediterranean region. The sweet bell peppers are filled with a savory mixture of brown rice, fresh vegetables, herbs, and spices, making them a nutritious and satisfying meal.

This dish isn’t only visually appealing but also packed with protein and fiber, perfect for a healthy weeknight dinner or a special occasion. The combination of brown rice and various Mediterranean ingredients like tomatoes, olives, and feta cheese brings a delightful array of flavors and textures.

Baking the stuffed peppers allows the flavors to meld beautifully while the peppers become tender. This recipe is versatile, allowing you to customize the filling to suit your taste or dietary preferences, and can easily be adapted for vegetarian or vegan diets by omitting cheese or using plant-based alternatives.

Ingredients:

• 4 large bell peppers (any color)
• 1 cup cooked brown rice
• 1 cup diced tomatoes (fresh or canned)
• 1/2 cup diced onion
• 1/2 cup chopped olives (green or black)
• 1/2 cup crumbled feta cheese (optional)
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Olive oil for drizzling
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C). While the oven is heating, prepare the bell peppers by slicing the tops off and removing the seeds and membranes. Place the hollowed peppers upright in a baking dish.
2. In a medium saucepan, heat a drizzle of olive oil over medium heat. Add the diced onion and minced garlic, sautéing until the onion becomes translucent, about 3-4 minutes.
3. Stir in the diced tomatoes, olives, dried oregano, dried basil, salt, and pepper. Allow the mixture to simmer for about 5 minutes, letting the flavors develop, before mixing in the cooked brown rice and feta cheese (if using). Stir until well combined.
4. Spoon the rice mixture evenly into each prepared bell pepper, pressing down gently to pack it in. Drizzle a little olive oil over the tops of the stuffed peppers for added moisture and flavor.
5. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes. After 25 minutes, remove the foil and bake for an additional 5-10 minutes, or until the peppers are tender and the filling is heated through.
6. Once baked, remove the stuffed peppers from the oven and let them cool slightly. Garnish with fresh parsley before serving.

Extra Tips: Feel free to experiment with different fillings by adding cooked ground meat, beans, or additional vegetables such as zucchini or spinach for extra nutrition.

You can also adjust the spices according to your preference; a pinch of red pepper flakes can add a nice kick. For a heartier meal, serve these stuffed peppers with a side salad or some crusty whole-grain bread. Enjoy your Mediterranean-inspired feast!

Brown Rice and Chickpea Bowl

Title: Brown Rice and Chickpea Bowl
Prep Time: 10 minutes
Cook Time: 30 minutes
Number of Servings: 4
Required Equipment List: Medium saucepan, large bowl, spoon, measuring cups, measuring spoons
Cuisine Type: Mediterranean

This Brown Rice and Chickpea Bowl is a wholesome and nutritious dish that highlights the rich flavors of Mediterranean cuisine. Packed with protein from chickpeas and fiber from brown rice, this bowl isn’t only filling but also incredibly versatile. You can customize it with your favorite vegetables or dressings, making it perfect for meal prep or a quick weeknight dinner.

The combination of spices and fresh ingredients creates a delightful balance of flavors that will leave you satisfied. The brown rice serves as a hearty base, while the chickpeas add a creamy texture. Topped with cherry tomatoes, cucumber, and a drizzle of lemon tahini dressing, this dish is both invigorating and nourishing. Ideal for those seeking a healthy yet delicious meal, the Brown Rice and Chickpea Bowl is a great way to incorporate more plant-based ingredients into your diet without compromising on taste.

Ingredients:

• 1 cup brown rice
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• 1/4 cup tahini
• 2 tablespoons water (to thin tahini)

Instructions:

1. Begin by cooking the brown rice according to package instructions. Typically, this involves rinsing the rice, then combining it with 2 cups of water in a medium saucepan, bringing it to a boil, and then reducing the heat to low and covering for about 25-30 minutes until tender. Once cooked, fluff with a fork and set aside.
2. While the rice is cooking, prepare the chickpeas and vegetables. In a large bowl, combine the drained chickpeas, halved cherry tomatoes, diced cucumber, and sliced red onion. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss everything together until well mixed.
3. In a small bowl, prepare the tahini dressing by whisking together the tahini, water, lemon juice, salt, and pepper until smooth. If the dressing is too thick, add more water, a tablespoon at a time, until the desired consistency is reached.
4. Once the rice is cooked and ready, layer it in serving bowls. Top with the chickpea and vegetable mixture, then drizzle the tahini dressing over the top. Garnish with freshly chopped parsley for an added burst of flavor.
5. Serve the bowls warm or at room temperature and enjoy as a nourishing lunch or dinner option. The leftovers can be stored in the refrigerator for up to three days, making it a great meal prep option.

Extra Tips: Feel free to customize this dish with additional toppings such as avocado, feta cheese, or olives for added flavor and texture. Experiment with different spices like cumin or smoked paprika to enhance the chickpeas further.

This bowl can also be served over a bed of greens for a fresh salad variation. Enjoy the versatility of this recipe by mixing and matching ingredients based on what you have on hand!

Lemon Herb Brown Rice

Title: Lemon Herb Brown Rice
Prep Time: 10 minutes
Cook Time: 30 minutes
Number of Servings: 4
Required Equipment List: Medium saucepan, measuring cups, measuring spoons, fork, serving bowl
Cuisine Type: Mediterranean

Lemon Herb Brown Rice is a rejuvenating and nutritious side dish that embodies the vibrant flavors of the Mediterranean. The nuttiness of brown rice pairs beautifully with the bright and zesty notes of lemon, while fresh herbs like parsley and thyme add depth and aroma.

This dish not only complements grilled meats and fish but can also stand alone as a flavorful vegetarian option, making it a versatile addition to any meal. The preparation is straightforward, making it an excellent choice for both weeknight dinners and special occasions.

With just a handful of ingredients, this Lemon Herb Brown Rice provides a wholesome base that can be elevated with various toppings or served alongside your favorite Mediterranean dishes. Enjoy the delightful combination of flavors that will transport your taste buds to the sunny shores of the Mediterranean.

Ingredients:

• 1 cup brown rice
• 2 cups vegetable broth or water
• 1 tablespoon olive oil
• Zest of 1 lemon
• Juice of 1 lemon
• 1/4 cup fresh parsley, chopped
• 1 tablespoon fresh thyme, chopped (or 1 teaspoon dried thyme)
• Salt and pepper to taste

Instructions:

1. Rinse the brown rice under cold water in a fine-mesh strainer until the water runs clear. This step removes excess starch and helps the rice cook more evenly.
2. In a medium saucepan, combine the rinsed brown rice and vegetable broth (or water). Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 25-30 minutes or until the rice is tender and the liquid has been absorbed.
3. After the cooking time is complete, remove the saucepan from heat and let it sit, covered, for an additional 5 minutes. This resting period allows the rice to fluff up and absorb any remaining moisture.
4. Fluff the rice with a fork and then stir in the olive oil, lemon zest, lemon juice, chopped parsley, and thyme. Season with salt and pepper to taste, mixing gently to combine all the flavors.
5. Transfer the Lemon Herb Brown Rice to a serving bowl and garnish with extra herbs or lemon slices if desired. Serve warm alongside your favorite Mediterranean dishes or as a hearty vegetarian option.

Extra Tips: For additional depth, consider adding a pinch of red pepper flakes for a hint of spice. You can also enhance the dish by mixing in some sautéed vegetables like bell peppers or spinach for added nutrition and color.

This rice can be made ahead of time and reheated, making it a convenient option for meal prepping or busy weeknights. Enjoy your delicious and wholesome Lemon Herb Brown Rice!

Spanakopita With Brown Rice

Title: Spanakopita With Brown Rice
Prep Time: 20 minutes
Cook Time: 40 minutes
Number of Servings: 6
Required Equipment List: Mixing bowl, baking dish, skillet, oven
Cuisine Type: Greek

Spanakopita is a traditional Greek dish that combines flaky phyllo pastry with a flavorful spinach and feta filling. By incorporating brown rice into the filling, we not only add a nutty flavor and chewy texture but also increase the nutritional value of this beloved dish. This recipe is perfect for a hearty appetizer or a light main course, and it highlights the Mediterranean diet‘s emphasis on wholesome and fresh ingredients.

The combination of fresh spinach, aromatic herbs, and creamy feta cheese creates a delightful blend of flavors that’s both comforting and satisfying. The addition of brown rice makes this spanakopita even more filling, making it an excellent option for those seeking a nutritious meal without sacrificing taste.

Whether served at a family gathering or as a cozy weeknight dinner, this dish is sure to impress with its deliciousness and elegant presentation.

Ingredients:

• 1 cup cooked brown rice
• 1 pound fresh spinach, chopped
• 1 cup feta cheese, crumbled
• 1/2 cup ricotta cheese
• 1/4 cup fresh dill, chopped
• 1/4 cup green onions, chopped
• 2 cloves garlic, minced
• 1/4 teaspoon nutmeg
• Salt and pepper to taste
• 10 sheets phyllo pastry
• 1/2 cup olive oil

Instructions:

1. Preheat your oven to 375°F (190°C). In a skillet over medium heat, sauté the chopped spinach until wilted, about 5 minutes. Add minced garlic and sauté for another minute, then remove from heat and allow to cool slightly.
2. In a large mixing bowl, combine the cooked brown rice, sautéed spinach, crumbled feta cheese, ricotta cheese, chopped dill, green onions, nutmeg, salt, and pepper. Mix well to guarantee all ingredients are evenly distributed.
3. Lay one sheet of phyllo pastry in a greased baking dish and brush with olive oil. Repeat this process, layering 5 sheets of phyllo, brushing each sheet with oil before adding the next.
4. Spread the spinach and rice filling evenly over the layered phyllo pastry. Cover the filling with the remaining 5 sheets of phyllo, again brushing each sheet with olive oil. Tuck the edges of the phyllo into the sides of the baking dish to seal the filling.
5. Using a sharp knife, cut the top layers of phyllo into squares or diamonds to allow steam to escape during baking. Bake in the preheated oven for 30-35 minutes, or until the pastry is golden brown and crispy.
6. Once baked, remove from the oven and let it cool for a few minutes before slicing and serving. Enjoy warm or at room temperature.

Extra Tips: For an extra layer of flavor, consider adding a squeeze of lemon juice to the filling mixture. This will brighten up the dish and complement the earthy spinach and creamy cheeses.

When working with phyllo pastry, it’s crucial to keep the sheets covered with a damp cloth while assembling to prevent them from drying out. Leftovers can be stored in an airtight container in the refrigerator and reheated in the oven for best results. Enjoy your delicious Spanakopita with Brown Rice!

Mediterranean Pilaf

Title: Mediterranean Pilaf
Prep Time: 10 minutes
Cook Time: 25 minutes
Number of Servings: 4
Required Equipment List: Medium saucepan, stirring spoon, measuring cups, cutting board, knife
Cuisine Type: Mediterranean

Mediterranean Pilaf is a wholesome and flavorful dish that celebrates the rich culinary traditions of the Mediterranean region. This delightful pilaf combines brown rice with an array of colorful vegetables and aromatic herbs, creating a nutritious and satisfying meal.

The earthy tones of brown rice provide a hearty base, while the addition of bell peppers, onions, and spices elevate the dish to new heights, making it perfect for both lunch and dinner. This recipe isn’t only easy to prepare but also highly customizable. You can mix in your favorite vegetables or proteins, such as chickpeas, chicken, or shrimp, to create a complete meal.

The Mediterranean Pilaf is a fantastic option for meal prep, as it stores well in the refrigerator and can be enjoyed warm or cold. Serve it as a main dish or as a side alongside grilled meats for a delightful Mediterranean feast.

Ingredients:

• 1 cup brown rice
• 2 cups vegetable broth
• 1 onion, diced
• 1 bell pepper, diced (any color)
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon cumin
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. In a medium saucepan, heat the olive oil over medium heat. Add the diced onion and bell pepper, sautéing for about 5 minutes until the vegetables are softened and the onion is translucent. Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
2. Add the brown rice to the saucepan, stirring well to coat the rice with the oil and vegetables. Toast the rice for about 2-3 minutes, which will enhance its flavor and texture.
3. Pour the vegetable broth into the saucepan and add the dried oregano, cumin, salt, and pepper. Stir to combine all the ingredients, then bring the mixture to a boil over high heat.
4. Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let it simmer for 20-25 minutes or until the rice is cooked and has absorbed all the liquid. Avoid lifting the lid during cooking to guarantee even steaming.
5. After cooking, remove the saucepan from heat and let it sit, covered, for an additional 5 minutes. Fluff the pilaf with a fork and garnish with freshly chopped parsley before serving.

Extra Tips: To enhance the flavor of your Mediterranean Pilaf, consider adding a splash of lemon juice or a sprinkle of feta cheese just before serving. You can also toss in some olives or sun-dried tomatoes for an extra burst of Mediterranean flair.

This dish pairs wonderfully with grilled meats or can be enjoyed on its own as a hearty vegetarian option. Enjoy your delicious creation!

Brown Rice and Lentil Soup

Title: Brown Rice and Lentil Soup
Prep Time: 15 minutes
Cook Time: 30 minutes
Number of Servings: 6
Required Equipment List: Large pot, wooden spoon, measuring cups, knife, cutting board
Cuisine Type: Mediterranean

This Brown Rice and Lentil Soup is a hearty and nutritious dish that showcases the best of Mediterranean flavors. Packed with protein from lentils and fiber from brown rice, this soup isn’t only filling but also incredibly healthy. The combination of fresh vegetables, herbs, and spices creates a fragrant broth that warms you from the inside out.

Perfect for a cozy night in or as a meal prep option for the week, this soup is both satisfying and simple to make. The versatility of this recipe allows for substitutions based on what you have on hand, making it a great way to use up leftover vegetables.

Feel free to get creative with the herbs and spices; a pinch of cumin or a dash of cayenne can add an extra layer of flavor. Serve it with a slice of crusty bread or a side salad for a complete meal that everyone will enjoy.

Ingredients:

• 1 cup brown rice
• 1 cup green lentils, rinsed
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley, chopped (for garnish)

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery, and sauté for about 5-7 minutes until the vegetables are softened and the onion becomes translucent.
2. Stir in the minced garlic and cook for an additional 1-2 minutes, until fragrant. This step enhances the flavor of the soup and makes the garlic aromatic.
3. Add the rinsed lentils and brown rice to the pot, followed by the vegetable broth. Stir well to combine all the ingredients and guarantee the rice and lentils are submerged in the liquid.
4. Season the mixture with thyme, oregano, salt, and pepper. Bring the soup to a boil, then reduce the heat to low and cover the pot. Let it simmer for about 25-30 minutes, or until the rice and lentils are tender.
5. Once cooked, taste the soup and adjust the seasoning if necessary. Remove from heat and let it sit for a few minutes before serving. Garnish with freshly chopped parsley for a pop of color and flavor.

Extra Tips: To enhance the flavor of the soup, you can add a bay leaf during cooking and remove it before serving. If you prefer a thicker soup, simply blend a portion of it with an immersion blender.

This soup also freezes well, so consider making a double batch to enjoy later. Pair it with a sprinkle of feta cheese or a dollop of yogurt for added creaminess. Enjoy your warm, comforting bowl of brown rice and lentil soup!

Roasted Vegetable Brown Rice Bake

Title: Roasted Vegetable Brown Rice Bake
Prep Time: 20 minutes
Cook Time: 40 minutes
Number of Servings: 6
Required Equipment List: Large baking dish, mixing bowl, oven, knife, cutting board
Cuisine Type: Mediterranean

The Roasted Vegetable Brown Rice Bake is a hearty and nutritious dish that brings out the vibrant flavors of seasonal vegetables combined with the wholesome goodness of brown rice. This recipe is perfect for a family dinner or as a meal prep option for the week ahead.

The roasting process enhances the natural sweetness of the vegetables, while the brown rice provides a nutty base that rounds out the meal beautifully. This dish isn’t only delicious but also highly customizable. You can use any combination of your favorite vegetables such as zucchini, bell peppers, and cherry tomatoes.

The addition of herbs and spices adds depth to the flavors, making this bake a comforting option that everyone will love. Serve it warm as a main dish or as a side to accompany grilled meats or fish for a complete Mediterranean experience.

Ingredients:

• 1 cup brown rice
• 2 cups vegetable broth
• 2 cups mixed vegetables (e.g., zucchini, bell peppers, cherry tomatoes, broccoli)
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1 cup shredded mozzarella cheese (optional)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C). In a large mixing bowl, combine the diced vegetables, onion, and minced garlic. Drizzle with olive oil and season with oregano, thyme, salt, and pepper. Toss to coat the vegetables evenly in the oil and seasonings.
2. Spread the seasoned vegetables in a single layer on a large baking dish. Roast in the preheated oven for about 20 minutes, or until the vegetables are tender and starting to brown. Stir halfway through to guarantee even roasting.
3. While the vegetables are roasting, rinse the brown rice under cold water in a fine-mesh strainer. In a medium saucepan, combine the rinsed rice and vegetable broth. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is tender and the liquid is absorbed.
4. Once the vegetables are roasted and the rice is cooked, combine them in the large baking dish. If using, sprinkle the shredded mozzarella cheese over the top. Return the dish to the oven and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
5. Remove the baking dish from the oven and let it cool for a few minutes before serving. Garnish with fresh chopped parsley for a pop of color and freshness.

Extra Tips: For a little extra flavor, consider adding some crushed red pepper flakes for heat or a splash of balsamic vinegar to the vegetables before roasting. You can also mix in some cooked beans or lentils for added protein.

This dish can be made ahead of time and reheated, making it perfect for meal prep throughout the week. Enjoy this wholesome bake as a nutritious and satisfying meal option!

Greek Brown Rice Casserole

Title: Greek Brown Rice Casserole
Prep Time: 15 minutes
Cook Time: 45 minutes
Number of Servings: 6
Required Equipment List: Oven-safe casserole dish, saucepan, mixing bowl, spoon
Cuisine Type: Mediterranean

This Greek Brown Rice Casserole is a hearty, wholesome dish that brings together the delightful flavors of the Mediterranean in one comforting meal. Packed with nutritious brown rice, fresh vegetables, and aromatic herbs, this casserole is both satisfying and healthy.

The addition of feta cheese provides a creamy, tangy contrast to the earthy flavors of the rice, while olives add a briny depth that enhances the overall taste of the dish. Perfect for a family dinner or meal prep, this casserole is easy to make and can be enjoyed as a main course or a side dish.

You can customize the casserole by adding your favorite vegetables or proteins, making it versatile for any occasion. Serve it warm alongside a simple Greek salad for a complete Mediterranean experience.

Ingredients:

• 1 cup brown rice
• 2 cups vegetable broth
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 can (15 oz) diced tomatoes, drained
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup crumbled feta cheese
• 1/2 cup pitted Kalamata olives, sliced
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat your oven to 375°F (190°C). In a medium saucepan, combine brown rice and vegetable broth. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for about 30-35 minutes, or until the rice is tender and the broth is absorbed.
2. While the rice is cooking, heat a little olive oil in a skillet over medium heat. Add the chopped onion and garlic, and sauté until the onion is translucent and fragrant, about 5 minutes. Stir in the bell pepper and zucchini, cooking for an additional 5-7 minutes until the vegetables are tender.
3. In a large mixing bowl, combine the cooked brown rice, sautéed vegetables, diced tomatoes, oregano, thyme, salt, and pepper. Mix well to make certain all ingredients are evenly distributed.
4. Transfer the rice and vegetable mixture into an oven-safe casserole dish. Sprinkle the crumbled feta cheese and sliced Kalamata olives on top, distributing them evenly across the surface.
5. Cover the casserole dish with aluminum foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10-15 minutes, allowing the top to become slightly golden and bubbly.
6. Once baked, remove the casserole from the oven and let it sit for a few minutes before serving. Garnish with freshly chopped parsley for a pop of color and extra freshness.

Extra Tips: To enhance the flavor of this casserole, consider adding a splash of lemon juice or zest before baking for a bright, zesty touch.

You can also substitute the vegetables based on what’s in season or what you have on hand; spinach, mushrooms, or eggplant would all work well. This dish can be stored in the refrigerator for up to three days, making it great for leftovers or meal prep!

Brown Rice Frittata

Title: Brown Rice Frittata
Prep Time: 10 minutes
Cook Time: 25 minutes
Number of Servings: 4
Required Equipment List: Oven-safe skillet, mixing bowl, whisk, spatula
Cuisine Type: Mediterranean

The Brown Rice Frittata is a wholesome and nutritious dish that makes for a perfect breakfast, brunch, or even a light dinner. Combining the heartiness of brown rice with the richness of eggs and an array of vegetables, this frittata isn’t only filling but also packed with flavor.

The versatility of this dish means you can customize it with your favorite vegetables and herbs, making it a fantastic way to use up leftovers or seasonal produce. Baking the frittata in an oven-safe skillet allows for a beautifully set top while retaining a soft texture inside.

It can be served warm or at room temperature, making it a great option for meal prep or gatherings. This dish embodies the Mediterranean spirit of using fresh, wholesome ingredients to create a satisfying meal that can be enjoyed any time of day.

Ingredients:

• 1 cup cooked brown rice
• 6 large eggs
• 1 cup chopped spinach
• 1/2 cup diced bell peppers
• 1/2 cup diced onion
• 1/2 cup crumbled feta cheese
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs (e.g., parsley or basil) for garnish

Instructions:

1. Preheat your oven to 375°F (190°C). Heat the olive oil in an oven-safe skillet over medium heat. Add the diced onion and bell peppers, and sauté for about 5 minutes until they soften.
2. Stir in the chopped spinach and continue cooking for an additional 2-3 minutes until wilted. Season the mixture with salt and pepper to taste.
3. In a mixing bowl, whisk together the eggs until well beaten. Add the cooked brown rice and crumbled feta cheese to the bowl, and mix until combined.
4. Pour the egg mixture over the sautéed vegetables in the skillet. Gently stir to distribute the vegetables evenly throughout the mixture. Allow it to cook on the stove for about 3-4 minutes until the edges start to set.
5. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is set in the center and lightly golden on top. You can check for doneness by inserting a knife; it should come out clean.
6. Remove the frittata from the oven and let it cool for a few minutes. Slice into wedges and garnish with fresh herbs before serving.

Extra Tips: For a more colorful and flavorful frittata, consider adding other vegetables like zucchini, mushrooms, or tomatoes. You can also incorporate spices such as paprika or cumin for an added kick.

This frittata can be stored in the refrigerator for up to three days, making it a great option for meal prep. Enjoy it warm or cold, with a side salad for a complete meal!

Caprese Brown Rice Salad

Title: Caprese Brown Rice Salad
Prep Time: 15 minutes
Cook Time: 30 minutes
Number of Servings: 4
Required Equipment List: Medium saucepan, large mixing bowl, spoon, knife, cutting board
Cuisine Type: Italian

The Caprese Brown Rice Salad is a fresh and vibrant dish that beautifully combines the classic flavors of a Caprese salad with the wholesome goodness of brown rice. This salad isn’t only visually appealing but also packed with nutrients, making it an ideal choice for a light lunch or a side dish at a summer gathering.

The earthy flavor of the brown rice pairs exceptionally well with ripe tomatoes, creamy mozzarella, and fragrant basil, all drizzled with a simple balsamic vinaigrette. This recipe highlights the importance of using high-quality ingredients, such as fresh mozzarella and ripe heirloom tomatoes, to achieve the best flavor.

The brown rice adds a nutty texture, making the salad hearty enough to serve as a main course or a delicious accompaniment to grilled meats. Easy to prepare and perfect for meal prep, this Caprese Brown Rice Salad is a delightful way to enjoy a taste of the Mediterranean.

Ingredients:

• 1 cup brown rice
• 2 cups water
• 1 cup cherry tomatoes, halved
• 8 ounces fresh mozzarella, cubed
• 1/4 cup fresh basil leaves, chopped
• 3 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Begin by rinsing the brown rice under cold water to remove any excess starch. In a medium saucepan, combine the rinsed rice and water. Bring to a boil over high heat, then reduce the heat to low, cover, and let it simmer for about 30 minutes or until the rice is tender and the water has been absorbed.
2. Once the rice is cooked, remove it from heat and let it sit, covered, for an additional 10 minutes. This resting period allows the rice to become fluffier. After resting, fluff the rice with a fork and transfer it to a large mixing bowl to cool slightly.
3. While the rice cools, prepare the rest of the salad ingredients. Halve the cherry tomatoes, cube the fresh mozzarella, and chop the basil leaves. Set these ingredients aside as you prepare the dressing.
4. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper until well combined. Adjust the seasoning to your taste. Pour the dressing over the slightly cooled rice and toss to combine.
5. Add the halved cherry tomatoes, cubed mozzarella, and chopped basil to the bowl with the dressed rice. Gently fold everything together until evenly mixed, ensuring that the mozzarella remains intact.
6. Serve the salad immediately for the freshest taste or refrigerate for up to an hour to allow the flavors to meld. Garnish with additional basil leaves if desired before serving.

Extra Tips: For added flavor, consider marinating the cherry tomatoes in a bit of olive oil and balsamic vinegar before adding them to the salad. You can also customize this recipe by adding other ingredients such as diced avocados, olives, or grilled vegetables for extra texture and taste.

This salad is best enjoyed fresh but can be stored in the refrigerator for up to two days—just be aware that the rice may absorb some of the dressing over time.

Brown Rice Dolmas

Title: Brown Rice Dolmas
Prep Time: 20 minutes
Cook Time: 40 minutes
Number of Servings: 6
Required Equipment List: Medium saucepan, mixing bowl, large pot, wooden spoon, measuring cups, measuring spoons
Cuisine Type: Mediterranean

Brown Rice Dolmas are a healthy and flavorful twist on the classic Mediterranean grape leaf rolls. Stuffed with a savory mixture of brown rice, herbs, and spices, these dolmas deliver a delightful taste of the Mediterranean that’s both nutritious and satisfying. The incorporation of brown rice not only adds a nutty flavor but also enhances the dish’s fiber content, making it a perfect option for health-conscious individuals.

These dolmas are great as an appetizer, side dish, or even a light main course. The process of making dolmas can be quite rewarding, as you get to hand-roll each leaf with the delicious filling. This recipe embraces fresh herbs like dill and mint, which provide a revitalizing contrast to the earthy rice.

Once cooked, the dolmas are typically served warm or at room temperature, drizzled with a squeeze of lemon juice for an extra zing. Perfect for sharing at gatherings or enjoying as part of a Mediterranean-inspired meal, these dolmas are sure to impress anyone who tries them.

Ingredients:

• 1 cup brown rice
• 1 jar grape leaves (about 16 oz), drained and rinsed
• 1 onion, finely chopped
• 2 tablespoons olive oil
• 1/4 cup fresh dill, chopped
• 1/4 cup fresh mint, chopped
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika
• 1 lemon, juiced
• 2 cups vegetable broth or water

Instructions:

1. Start by cooking the brown rice according to package instructions, typically using a ratio of 1 cup rice to 2 cups water. Once cooked, set aside to cool slightly.
2. In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. This step helps to develop the flavor base for the dolmas.
3. In a mixing bowl, combine the cooked brown rice, sautéed onions, chopped dill, chopped mint, salt, black pepper, paprika, and half of the lemon juice. Mix well until all ingredients are evenly incorporated.
4. Prepare the grape leaves by laying them flat on a clean surface. Place a tablespoon of the rice mixture near the stem end of each leaf, then fold in the sides and roll tightly, like a burrito. Repeat until all leaves and filling are used.
5. In a large pot, arrange the rolled dolmas seam-side down. Pour the vegetable broth or water over the dolmas, ensuring they’re just covered. Place a plate on top to keep them submerged and bring to a gentle simmer. Cover and cook for about 30 minutes.
6. Once cooked, remove from heat and let the dolmas cool for a few minutes. Drizzle with the remaining lemon juice before serving. Enjoy them warm or at room temperature, with yogurt or tzatziki on the side if desired.

Extra Tips: For an extra layer of flavor, consider adding some pine nuts or raisins to the rice filling for a hint of sweetness and crunch. If you prefer a spicier kick, a pinch of cayenne pepper can be mixed into the filling.

These dolmas can be made ahead of time and stored in the refrigerator, making them perfect for meal prep or entertaining. Just reheat gently before serving!

Spinach and Feta Brown Rice Bake

Title: Spinach and Feta Brown Rice Bake
Prep Time: 15 minutes
Cook Time: 30 minutes
Number of Servings: 6
Required Equipment List: Oven-safe baking dish, mixing bowl, skillet, measuring cups, measuring spoons
Cuisine Type: Mediterranean

This Spinach and Feta Brown Rice Bake is a delightful and nutritious dish that combines the earthy flavors of brown rice with the vibrant taste of fresh spinach and the tanginess of feta cheese. Perfect for a comforting family meal or as a side dish for gatherings, this recipe isn’t only easy to prepare but also packed with nutrients.

The creamy texture of the feta blends beautifully with the soft rice, creating a harmonious balance that will leave your taste buds wanting more. Baking the dish adds a wonderful depth of flavor as the ingredients meld together in the oven, creating a golden crust on top.

This recipe is also versatile; you can easily add other ingredients like sun-dried tomatoes, olives, or herbs to customize it to your liking. Pair it with a light salad for a complete meal or serve it as a hearty side dish at your next dinner party.

Ingredients:

• 1 cup brown rice
• 2 cups vegetable broth
• 2 cups fresh spinach, chopped
• 1 cup feta cheese, crumbled
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 1/2 cup breadcrumbs (optional, for topping)

Instructions:

1. Preheat your oven to 375°F (190°C). Grease an oven-safe baking dish with a little olive oil to prevent sticking. This step guarantees that your bake comes out easily and maintains its shape.
2. In a medium saucepan, combine the brown rice and vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 25-30 minutes or until the rice is tender and the liquid is absorbed. Once cooked, remove from heat and let it sit covered for another 5 minutes.
3. While the rice is cooking, heat the olive oil in a skillet over medium heat. Add the diced onion and sauté for about 5 minutes until translucent. Then, add the minced garlic and chopped spinach, cooking until the spinach is wilted, about 3-4 minutes. Season with oregano, salt, and black pepper.
4. In a large mixing bowl, combine the cooked brown rice, sautéed spinach mixture, and crumbled feta cheese. Stir until well combined, making sure the ingredients are evenly distributed throughout the mixture.
5. Transfer the rice and spinach mixture to the greased baking dish. If desired, sprinkle breadcrumbs over the top for a crunchy texture. Bake in the preheated oven for 20-25 minutes, or until the top is golden and slightly crispy.
6. Once baked, remove the dish from the oven and let it cool for a few minutes before serving. This will help the flavors settle and make it easier to cut into portions.

Extra Tips: To enhance the flavor, consider adding a squeeze of lemon juice or zest before serving for an invigorating contrast. If you want a bit of heat, you can include red pepper flakes in the spinach mixture.

This dish can be made ahead of time and reheated in the oven, making it an excellent option for meal prep or potlucks. Enjoy your delicious Spinach and Feta Brown Rice Bake!

Brown Rice and Quinoa Salad

Title: Brown Rice and Quinoa Salad
Prep Time: 15 minutes
Cook Time: 25 minutes
Number of Servings: 4
Required Equipment List: Medium saucepan, mixing bowl, fork, measuring cups, cutting board, knife
Cuisine Type: Mediterranean

This Brown Rice and Quinoa Salad is a nutritious and vibrant dish that combines the nutty flavors of brown rice and quinoa with an array of fresh vegetables and a zesty dressing. Packed with protein and fiber, it makes for a satisfying meal that can be served warm or chilled, making it a versatile option for lunch or dinner.

The addition of herbs and a tangy vinaigrette brings everything together, creating a revitalizing salad that bursts with Mediterranean flavors. Perfect for meal prep, this salad can be made in advance and stored in the refrigerator for a couple of days, allowing the flavors to meld beautifully.

It’s an excellent choice for picnics, potlucks, or simply as a healthy side dish to accompany grilled meats or fish. Enjoy it as a light meal on its own or as a hearty side that complements your favorite Mediterranean-inspired dishes.

Ingredients:

• 1 cup brown rice
• 1/2 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions:

1. Rinse the brown rice and quinoa under cold water in a fine-mesh strainer to remove excess starch. In a medium saucepan, combine the brown rice, quinoa, and water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and let it simmer for about 25 minutes or until the grains are tender and the water is absorbed.
2. Once cooked, remove the saucepan from heat and let it sit, covered, for an additional 5 minutes. Then, fluff the rice and quinoa with a fork and transfer them to a mixing bowl to cool slightly.
3. While the grains are cooling, prepare the vegetables. Chop the cherry tomatoes, cucumber, bell pepper, and red onion. Add them to the mixing bowl with the cooled brown rice and quinoa, along with the chopped parsley.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to create the dressing. Pour the dressing over the salad mixture and toss everything gently to combine, ensuring that the grains and vegetables are well coated.
5. Taste and adjust seasoning if necessary, adding more salt, pepper, or lemon juice according to your preference. Serve the salad immediately or refrigerate it for at least 30 minutes to allow the flavors to develop further.

Extra Tips: For added flavor and nutrition, consider incorporating other ingredients such as feta cheese, olives, or nuts like walnuts or almonds.

You can also customize the salad by adding seasonal vegetables or herbs based on what you have on hand. This salad keeps well in the refrigerator, making it a great option for leftovers or meal prep, and it can also be served as a filling wrap in a pita or lettuce leaves for a lighter option.

Enjoy your nutritious and delicious salad!

Zucchini and Brown Rice Fritters

Title: Zucchini and Brown Rice Fritters
Prep Time: 15 minutes
Cook Time: 20 minutes
Number of Servings: 4
Required Equipment List: Mixing bowl, grater, skillet, spatula, paper towels
Cuisine Type: Mediterranean

Zucchini and Brown Rice Fritters are a deliciously healthy addition to any meal, combining the goodness of fresh zucchini with the nutty flavor of brown rice. These fritters aren’t only easy to prepare but also versatile enough to serve as a light lunch, a side dish, or even as a snack.

The zucchini adds moisture, while the brown rice contributes a satisfying texture, making these fritters both hearty and delectable. With a crispy exterior and a tender inside, these fritters can be enjoyed on their own or paired with a tangy yogurt or tzatziki sauce for dipping.

Perfect for using up summer zucchini, they’re a wonderful way to incorporate more vegetables into your diet while still satisfying your cravings for comfort food. Whether you’re hosting a casual get-together or simply want to enjoy a nutritious meal at home, these fritters are sure to be a hit.

Ingredients:

• 2 medium zucchinis, grated
• 1 cup cooked brown rice
• 1/2 cup all-purpose flour
• 2 large eggs
• 1/4 cup grated Parmesan cheese
• 2 green onions, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika
• Olive oil for frying
• Fresh herbs (parsley or dill) for garnish (optional)

Instructions:

1. Start by grating the zucchinis using a box grater. Place the grated zucchini in a clean kitchen towel or cheesecloth and squeeze out as much excess moisture as possible. This step is essential to prevent the fritters from becoming soggy.
2. In a mixing bowl, combine the squeezed zucchini, cooked brown rice, flour, eggs, Parmesan cheese, green onions, minced garlic, salt, black pepper, and paprika. Mix well until all ingredients are evenly incorporated and form a cohesive batter.
3. Heat a skillet over medium heat and add a generous drizzle of olive oil. Once the oil is hot, scoop about 2 tablespoons of the zucchini mixture into the skillet for each fritter, flattening them gently with a spatula.
4. Cook the fritters for about 3-4 minutes on each side, or until they’re golden brown and crispy. You may need to work in batches to avoid overcrowding the skillet.
5. Once cooked, transfer the fritters to a plate lined with paper towels to absorb any excess oil. Garnish with fresh herbs if desired, and serve warm, alongside a yogurt or tzatziki sauce for dipping.

Extra Tips: For added flavor, feel free to incorporate other spices or herbs into the fritter batter, such as cumin, oregano, or fresh basil. You can also substitute the Parmesan cheese with feta for a different taste.

To make the fritters even crispier, verify the oil is hot enough before adding the mixture, and avoid flipping them too soon. These fritters can be stored in the fridge for a few days and reheated in the oven for a quick snack!

Brown Rice and Olive Tapenade

Title: Brown Rice and Olive Tapenade
Prep Time: 10 minutes
Cook Time: 30 minutes
Number of Servings: 4
Required Equipment List: Medium saucepan, mixing bowl, spoon, knife, cutting board
Cuisine Type: Mediterranean

Brown Rice and Olive Tapenade is a nutritious and flavorful dish that highlights the Mediterranean diet‘s emphasis on whole grains and healthy fats. The combination of nutty brown rice with a vibrant olive tapenade creates a hearty meal that isn’t only satisfying but also packed with antioxidants and healthy monounsaturated fats.

This dish is perfect for a light lunch or as a side to accompany grilled meats or fish, drawing inspiration from the sunny coasts of the Mediterranean. The olive tapenade, made from a mix of olives, capers, garlic, and olive oil, adds a savory punch that perfectly complements the wholesome brown rice.

This recipe is simple yet allows for variations—feel free to include additional herbs or spices to tailor the flavors to your liking. It’s an excellent opportunity to incorporate more plant-based meals into your diet while enjoying the rich tastes and health benefits of Mediterranean cuisine.

Ingredients:

• 1 cup brown rice
• 2 cups vegetable broth (or water)
• 1 cup mixed olives (green and black), pitted and chopped
• 2 tablespoons capers, rinsed and chopped
• 2 cloves garlic, minced
• 3 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• Fresh parsley, chopped (for garnish)
• Salt and pepper to taste

Instructions:

1. Begin by rinsing the brown rice under cold water until the water runs clear. This helps to remove excess starch and guarantees a fluffier texture after cooking. In a medium saucepan, combine the rinsed brown rice and vegetable broth (or water). Bring it to a boil over medium-high heat.
2. Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer for about 30 minutes, or until the rice is tender and the liquid has been absorbed. After cooking, remove the saucepan from heat and let it sit covered for an additional 10 minutes to allow the rice to steam.
3. While the rice is cooking, prepare the olive tapenade. In a mixing bowl, combine the chopped olives, capers, minced garlic, olive oil, and lemon juice. Stir well to combine all the ingredients, and season with salt and pepper to taste. Adjust the flavors according to your preference, adding more garlic or lemon if desired.
4. Once the rice has finished steaming, fluff it with a fork and transfer it to a serving dish. Gently fold in the olive tapenade, confirming that the rice is well coated with the vibrant mixture.
5. Garnish the dish with freshly chopped parsley for a pop of color and added freshness. Serve warm as a main dish or alongside your favorite protein for a complete meal.

Extra Tips: For a more robust flavor, consider toasting the brown rice in the saucepan for a few minutes before adding the liquid. Additionally, you can customize your tapenade by including sun-dried tomatoes or herbs like oregano and thyme for an extra Mediterranean flair.

This dish can be stored in the fridge for up to three days, making it a great option for meal prep or leftovers!

Grilled Shrimp With Brown Rice

Title: Grilled Shrimp With Brown Rice
Prep Time: 15 minutes
Cook Time: 15 minutes
Number of Servings: 4
Required Equipment List: Grill or grill pan, mixing bowl, skewers (if using), saucepan, measuring cups, measuring spoons
Cuisine Type: Mediterranean

Grilled Shrimp with Brown Rice is a delicious and healthy dish that perfectly captures the essence of Mediterranean cuisine. This recipe features succulent shrimp marinated in a blend of olive oil, garlic, and fresh herbs, grilled to perfection, and served over a bed of fluffy brown rice. The combination of flavors—from the savory shrimp to the nutty brown rice—makes for a satisfying meal that’s both invigorating and fulfilling.

This dish isn’t only easy to prepare but also versatile. You can customize the marinade for the shrimp with your favorite herbs and spices, or even add a squeeze of lemon for extra brightness. Pair the grilled shrimp with a simple salad or roasted vegetables for a complete Mediterranean experience that’s perfect for a weeknight dinner or a weekend gathering.

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 1 cup brown rice
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Lemon wedges (for serving)

Instructions:

1. Start by cooking the brown rice. In a saucepan, combine 1 cup of brown rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 40-45 minutes, or until the rice is tender and the water is absorbed. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
2. While the rice is cooking, prepare the shrimp marinade. In a mixing bowl, combine the olive oil, minced garlic, lemon juice, dried oregano, salt, and pepper. Add the shrimp to the bowl and toss until they’re well coated in the marinade. Let the shrimp marinate for at least 10 minutes to allow the flavors to meld.
3. Preheat your grill or grill pan over medium-high heat. If using wooden skewers, soak them in water for about 15 minutes to prevent burning. Thread the marinated shrimp onto the skewers if desired, leaving a little space between each shrimp for even cooking.
4. Place the shrimp on the grill and cook for 2-3 minutes on each side, or until they’re opaque and have nice grill marks. Be careful not to overcook them, as shrimp can become tough when grilled too long.
5. To serve, place a generous scoop of brown rice on each plate, top with the grilled shrimp, and garnish with chopped parsley. Serve with lemon wedges on the side for an extra zesty kick.

Extra Tips: For an added layer of flavor, consider marinating the shrimp for a longer period, up to an hour, in the refrigerator. You can also add a touch of red pepper flakes to the marinade for a bit of heat. If you prefer, feel free to substitute the brown rice with quinoa or couscous for a different texture and flavor. Enjoy this vibrant dish with a glass of white wine for a truly Mediterranean experience!

Conclusion

So, there you have it—18 delicious Mediterranean recipes featuring brown rice that’ll not only tantalize your taste buds but also boost your health! Did you know that incorporating whole grains like brown rice can reduce the risk of heart disease by up to 25%? That’s pretty impressive! Why not give these recipes a try? You’ll enjoy flavorful meals while doing something great for your body. Plus, who wouldn’t want to impress friends and family with such tasty dishes?