Mediterranean friendly Zucchini Rice
This simple rice dish combines tender grated or diced zucchini with fluffy rice, garlic, olive oil, fresh herbs, and a touch of lemon for brightness. It’s a naturally vegetarian, gluten-free side that pairs beautifully with grilled fish, chicken, or legumes — and fits right into a Mediterranean-style diet.
⏱️ Time Required:
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: ~30–35 minutes
Ingredients:
1 cup long grain white rice (or brown rice for extra fiber)
2 small or 1 large zucchini, grated or finely diced
2 tbsp olive oil
2 garlic cloves, minced
2 cups vegetable or chicken broth (or water + ½ tsp salt)
Zest and juice of ½ lemon
2 tbsp chopped fresh parsley
1 tbsp chopped fresh dill or mint (optional)
Salt & pepper, to taste
Optional: 2 tbsp crumbled feta cheese or toasted pine nuts for garnish
Instructions:
1. Prep the Rice:
Rinse the rice under cold water until water runs clear. Drain well.
2. Cook the Aromatics:
In a medium pot, heat olive oil over medium heat.
Sauté the garlic for 1 minute until fragrant (don’t let it brown).
Add the grated zucchini and cook for 3–4 minutes until softened and some moisture evaporates.
3. Add Rice & Cook:
Add the rinsed rice to the pot. Stir to coat in the oil and zucchini mixture.
Pour in the broth and bring to a boil.
Reduce heat to low, cover, and simmer for 15–18 minutes (longer for brown rice), until rice is cooked and liquid is absorbed.
4. Finish with Herbs:
Remove from heat and let rest covered for 5 minutes.
Fluff with a fork, then stir in lemon zest, lemon juice, parsley, and optional dill or mint.
Taste and adjust seasoning.
5. Serve:
Serve warm or at room temperature, garnished with feta or pine nuts if desired.
Notes & Tips:
Use brown rice: Increase liquid to 2½ cups and cooking time to 40–45 minutes.
Make it a meal: Add chickpeas, grilled shrimp, or a fried egg on top.
Low-carb version: Substitute cooked cauliflower rice and reduce liquid; sauté until tender and skip the simmering step.
❓ Frequently asked questions FAQ:
Q: Can I use frozen zucchini?
A: Yes, but squeeze out extra water after thawing to avoid mushy rice.
Q: Can I make this ahead?
A: Absolutely. Store in the fridge for up to 4 days. Reheat with a splash of broth or water.
Q: Can I freeze it?
A: Yes, but the texture of zucchini may become softer upon thawing.
Nutritional Value
Calories 220 kcal
Protein 4 g
Carbohydrates 35 g
Fat 7 g
Fiber 2–3 g