Mediterranean Zucchini Rice Recipe

Whipping up this Mediterranean-inspired basmati rice dish is like taking a mini-vacation via your taste buds—think Greek islands meets cozy weeknight dinner vibes. 🌿🍋

I love making recipes that are healthy and also vibrant, and this Mediterranean Zucchini Rice is a wonderful example. Basmati rice, fresh zucchini, and cherry tomatoes form the delectable—one might even say aromatic—base of this dish.

With the addition of garlic, Kalamata olives, and a sprinkle of feta cheese, it is an incredibly tasty dish that is still more healthy than not.

Ingredients

• Basmati Rice: A fragrant, long-grain rice high in carbohydrates, energy.
• Olive Oil: Heart-healthy fats; adds smooth, rich flavor.
• Zucchinis: Low-calorie; rich in vitamins A, C.

  Hydrating and fibrous.

• Cherry Tomatoes: Juicy, sweet; packed with antioxidants and vitamin C.
• Feta Cheese: Creamy, tangy; good source of protein, calcium.
• Kalamata Olives: Briny, savory; contains healthy fats and antioxidants.

Ingredient Quantities

• 1 cup basmati rice
• 2 cups water
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 2 medium zucchinis, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup pitted Kalamata olives, sliced
• 1/4 cup feta cheese, crumbled
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

How to Make this

1. Wash the basmati rice in cold water until the water runs clear. Make sure to drain it well.

2. In a medium pot, boil 2 cups of water. When the water reaches a rolling boil, stir in the rice. Cover the pot with a tight-fitting lid, reduce the heat to low, and let simmer for 15-18 minutes. Afterward, check to see if the rice is tender. If not, cover and continue to cook for another few minutes. Once the rice is finished, leave it covered and set aside for service.

3. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.

4. Add the minced garlic to the skillet and cook for an additional 30 seconds until fragrant.

5. Stir in the diced zucchinis and cook for 5-7 minutes, until they begin to soften.

6. Add the halved cherry tomatoes, sliced Kalamata olives, oregano, salt, and black pepper to the skillet. Cook for another 5 minutes, stirring occasionally, until the tomatoes soften.

7. Take the cooked rice and gently incorporate it into the skillet with the vegetable concoction, ensuring even distribution and integration.

8. Squeeze fresh lemon juice over, and stir to mix.

9. Over the rice, sprinkle the crumbled feta cheese, and then remove the skillet from heat.

10. Chop fresh parsley and use it to garnish your dish just before serving. Loosely translate: it should be enjoyed when the temperature of your dish is close to or at the same level it was when first served.

Equipment Needed

1. Measuring cups
2. Medium pot with lid
3. Colander or fine mesh sieve
4. Large skillet
5. Wooden spoon or spatula
6. Knife
7. Cutting board
8. Citrus juicer (optional)

FAQ

• Can I use a different type of rice?Jasmine or long-grain white rice can serve as a substitute for basmati rice, but they may require slight adjustments in cooking time and water ratios to achieve the same result.
• Are there alternatives to feta cheese?If you need a different flavor or a different diet, you can use crumbled goat cheese or a cheese alternative made without dairy that crumbles well.
• What can I use instead of Kalamata olives?Substituting with green olives or black olives is an option, though their flavor will differ slightly.
• How can I make this recipe vegan?Do not add feta cheese or use a vegan substitute for it.
• Can I prepare this dish in advance?It is possible to make this recipe a day in advance. Just keep it in the fridge and reheat it before serving.
• How should I store leftovers?Leftovers can be kept in the refrigerator for up to 3 days, provided they are stored in an airtight container.
• Can I add protein to this dish?You can make it a complete meal by adding extra protein in the form of grilled chicken, chickpeas, or shrimp.

Mediterranean Zucchini Rice Recipe Substitutions and Variations

In place of basmati rice, utilize jasmine rice or long-grain white rice.
Replace olive oil with avocado oil or coconut oil.
Substitute yellow squash or eggplant for zucchini.
Substituting cherry or grape tomatoes for tomatoes is the way to go.
Use black olives or green olives instead of Kalamata olives.

Pro Tips

1. For extra flavor, toast the basmati rice in a dry pan for a few minutes until it becomes aromatic before boiling it. This adds a nutty depth to the rice.

2. Enhance the zucchini’s flavor by adding a sprinkle of salt while sautéing. This will help draw out excess moisture and intensify their natural sweetness.

3. To give the dish an extra burst of freshness, add some lemon zest along with the juice. The zest will add a brighter, more aromatic citrus flavor.

4. For a richer taste, you can substitute some of the water used to cook the rice with vegetable or chicken broth.

5. Let the cooked vegetables sit for a couple of minutes before adding them to the rice to help meld the flavors, and be gentle when mixing to prevent the feta from becoming too melted.