Mediterranean lemon-herb rice with roasted vegetables & chickpeas
A vibrant, fragrant rice dish combining fluffy long-grain rice with roasted vegetables, chickpeas, and a zesty lemon-herb dressing. This healthy Mediterranean recipe is packed with fiber, plant-based protein, and vitamins, making it a perfect main or side dish. It’s colorful, aromatic, and full of texture, with a balance of nutty, citrusy, and savory flavor.
Prep & Cook Time:
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Ingredients:
For the Rice:
1 cup long-grain basmati or jasmine rice
2 cups vegetable broth (or water)
1 tbsp olive oil
1 small onion, finely chopped
1 garlic clove, minced
1/2 tsp turmeric (for color & flavor)
Salt, to taste
For Roasted Vegetables & Chickpeas:
1 medium zucchini, diced
1 red bell pepper, diced
1 small eggplant, diced
1 cup cooked chickpeas (or canned, drained & rinsed)
2 tbsp olive oil
1 tsp smoked paprika
1/2 tsp cumin powder
Salt & pepper, to taste
Lemon-Herb Dressing:
3 tbsp olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 tbsp chopped fresh parsley
1 tbsp chopped fresh mint
Salt & pepper, to taste
Optional Garnish:
Toasted pine nuts or almonds
Crumbled feta cheese
Fresh lemon wedges
Instructions:
1. Cook the Rice:
Heat olive oil in a saucepan over medium heat.
Add chopped onion and garlic, sauté 2–3 minutes until fragrant.
Stir in rice and turmeric, coating grains in the oil.
Add vegetable broth, bring to a boil, then reduce heat, cover, and simmer 15–18 minutes until rice is cooked and fluffy.
2. Roast Vegetables & Chickpeas:
Preheat oven to 200°C (400°F).
Toss zucchini, bell pepper, eggplant, and chickpeas with olive oil, smoked paprika, cumin, salt, and pepper.
Spread on a baking sheet and roast 20–25 minutes until tender and lightly caramelized.
3. Mix
In a small bowl, whisk together olive oil, lemon juice, mustard, parsley, mint, salt, and pepper.
4. Assemble the Dish:
Fluff cooked rice in a large bowl.
Gently fold in roasted vegetables and chickpeas.
Drizzle with lemon-herb dressing and toss lightly.
Garnish with nuts, feta, and lemon wedges if desired.
Tips & Notes:
You can swap basmati rice with brown rice for more fiber.
Add roasted cherry tomatoes for extra sweetness.
For a protein boost, add grilled shrimp or chicken on top.
Nutritional Information
Calories: 350 kcal
Protein: 10 g
Carbs: 50 g
Fat: 12 g
Fiber: 8 g
Sugar: 5 g