Madeleine Hull
The Mediterranean diet is a plant-based style of eating that emphasizes healthy fats and whole grains. It is inspired by the traditional foods of countries like Italy and Greece. This diet is highly adaptable and promotes long-term health, reducing the risk of cardiovascular disease and overall mortality. While there are no strict rules, it encourages eating more of certain foods and limiting others. Brown rice is a recommended whole grain, offering more fiber and nutrients than white rice. To make Mediterranean rice, add vegetable broth, onion, garlic, spices, and toasted pine nuts to brown rice for a fragrant and flavorful dish.
| Characteristics | Values |
|---|---|
| Type of Rice | Brown rice, wild rice, wild black rice, basmati rice, jasmine rice |
| Other Ingredients | Vegetables, fruits, whole grains, legumes, nuts and seeds, fish, seafood, herbs and spices, olive oil, poultry, eggs, dairy |
| Vegetables | Spinach, kale, asparagus, arugula, lettuce, cabbage, brussels sprouts, broccoli, cauliflower, sweet potatoes, winter squash |
| Fruits | Berries, cherries, apples, peaches, oranges, pears, melons |
| Legumes | Beans, lentils, chickpeas, tofu, edamame, peas |
| Nuts and Seeds | Pine nuts |
| Whole Grains | Quinoa, oats, buckwheat, whole-wheat bread |
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What You'll Learn
Brown rice
When it comes to the Mediterranean diet, brown rice can be a great component of a meal, but it should not be the main focus. The Mediterranean diet emphasizes plant-based foods and healthy fats, so your plate should consist mainly of non-starchy vegetables, with some protein, and then a small portion of grains or starch.
As a whole grain, brown rice is a great source of complex carbohydrates and can be a healthy and essential staple of the Mediterranean diet. However, it is important to remember that the Mediterranean diet is about overall eating patterns, and there are no strict rules about what you can and cannot eat. So, feel free to include brown rice, but also ensure you are getting a variety of other whole grains, vegetables, fruits, legumes, and healthy fats.
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Vegetables
The Mediterranean diet emphasizes plant-based foods and healthy fats, with vegetables playing a starring role. Aim for a variety of vegetables to add to rice, including:
- Spinach
- Kale
- Broccoli
- Cauliflower
- Brussels sprouts
- Asparagus
- Green beans
- Lettuce
- Cabbage
- Arugula
These vegetables can be prepared in a variety of ways and added to rice for a nutritious and flavorful dish. For example, they can be steamed, sautéed, roasted, or enjoyed raw as a crunchy topping.
When choosing a type of rice, consider brown rice, which is a whole grain that provides more fiber and nutrients than white rice. Wild rice is another option, as it has the lowest GI and most nutrients among rice varieties. To prepare Mediterranean rice, cook the rice in vegetable broth instead of water to add flavor. Then, add spices such as oregano, cumin, and turmeric for color and flavor. Finally, stir in toasted pine nuts for a boost of protein and iron.
In addition to rice and vegetables, a typical Mediterranean dish includes plant-based proteins like beans, lentils, and tofu, as well as healthy fats like olive oil and avocados. Herbs such as garlic and basil are also commonly used to add flavor. By combining rice, vegetables, and other Mediterranean staples, you can create a well-balanced and delicious meal.
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Herbs and spices
When it comes to rice, herbs and spices can be added to enhance the flavour and create a more interesting dish. Oregano is a popular choice, often combined with garlic and olive oil, which are also common ingredients in Mediterranean cuisine. Cumin and turmeric are also used, with turmeric adding a vibrant yellow colour to the rice.
Another herb that pairs well with rice is basil. A simple recipe for Mediterranean rice involves cooking the rice in vegetable broth, then adding a mixture of oil, garlic, and oregano, along with tomatoes and feta cheese. After removing the rice from the heat, stir in spinach and basil, and season with salt, pepper, and lemon juice to taste.
Toasted pine nuts are another great addition to Mediterranean rice, providing protein and iron. To toast the pine nuts, add them to a dry pan over medium heat for 2-3 minutes, stirring frequently to prevent burning.
When choosing herbs and spices to add to your rice, consider the overall flavour profile you want to achieve, and feel free to experiment with different combinations to find your favourite Mediterranean rice dish.
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Olive oil
When cooking rice, olive oil can be used in multiple ways. Firstly, it can be used to sauté ingredients like onions and garlic before adding the rice and liquid, as seen in Greek lemon rice recipes. Secondly, olive oil can be stirred into cooked rice, as seen in recipes for olive oil and garlic jasmine rice.
For Greek lemon rice, start by heating extra virgin olive oil in a pan, adding onions, and cooking until translucent. Then, add garlic and orzo pasta, stirring until the orzo is lightly browned. Next, add rice and toss to coat before pouring in lemon juice and broth. Bring the mixture to a boil, then simmer until the rice is tender. Finally, stir in herbs like parsley, dill, and lemon zest.
For a simple olive oil and garlic jasmine rice, rinse the rice and optionally soak it to remove starch. Sauté garlic in olive oil, then add the rice and cook according to the package instructions. This dish can be served as a side with various meals, especially stews, and can be stored in the refrigerator for a few days.
When choosing rice for the Mediterranean diet, brown rice is generally preferred over white rice due to its higher nutrient content and lower glycemic index (GI). Wild rice has the lowest GI and the most nutrients, while basmati rice is a good alternative with a lower GI than jasmine rice.
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Pine nuts
When adding pine nuts to rice, it is recommended to use brown rice, which is a whole grain that provides more fiber, vitamins, and minerals than white rice. Basmati rice is also a good option, as its nutty flavor pairs well with the pine nuts. To prepare the rice, start by heating some olive oil in a large saucepan over medium heat. Add minced garlic, pine nuts, and chopped onion, and sauté until the onions and garlic are tender. Then, add the rice and mix well before pouring in the vegetable broth. Bring the mixture to a boil, reduce the heat to medium-low, cover, and simmer for about 20 minutes. Finally, fluff the rice with a fork and stir in the toasted pine nuts.
For a more comprehensive recipe, you can follow these steps:
- Soak the basmati rice in cold water for about 2 hours before cooking. Drain the rice thoroughly.
- Heat olive oil in a large saucepan over medium heat.
- Add minced garlic, pine nuts, and chopped onion to the pan and sauté for a few minutes until the onions and garlic are tender.
- Add the rice to the saucepan and mix well.
- Pour in the vegetable broth and bring the mixture to a boil.
- Reduce the heat to medium-low, cover the saucepan, and let the rice simmer for about 20 minutes.
- Remove from the heat and let the rice sit, covered, for 10 minutes.
- Uncover, fluff the rice with a fork, and stir in the toasted pine nuts.
This Mediterranean rice dish is a fragrant and flavorful side that pairs well with Mediterranean meals. It is a healthy option, providing plant-based protein and healthy fats, while also delivering vitamins, minerals, and fiber from the brown or basmati rice.
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Frequently asked questions
Some healthy ingredients to add to rice on the Mediterranean diet include vegetable broth, onions, garlic, oregano, and spices such as cumin and turmeric. You can also add toasted pine nuts for some protein and iron.
Brown rice is a good option as it is a whole grain that provides more fibre, vitamins and minerals than white rice. Wild rice has the lowest GI and most nutrients, while basmati rice has a lower GI value than jasmine rice.
The Mediterranean diet emphasizes plant-based foods and healthy fats. Common foods include fruits, vegetables, legumes, nuts and seeds, whole grains, fish, seafood, poultry, olive oil, and herbs and spices.
