Name: Mediterranean Rice Bowls
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 1 T butter; 1 T olive oil; 1/2 shallot, minced; 4 cloves garlic, minced; 1 t Italian seasoning; 1 t dried oregano; 1 t dried basil; 1/2 t each salt and pepper; 1 cup jasmine rice, rinsed; 2 cups vegetable broth; 1 T olive oil; 1 zucchini, chopped; 1 red bell pepper, chopped; 1 yellow squash, chopped; 1/2 red onion, chopped; 8 stalks asparagus, cut into 1 inch pieces; Handful cherry tomatoes, sliced in half; Pinch red pepper flakes; 1 t Italian seasoning; Salt and pepper, to taste; 1 can garbanzo beans, drained and rinsed; 1 tablespoon extra virgin olive oil; 1/2 teaspoon eachsmoked paprika, garlic powder, salt, pepper (or to taste!); Feta; Fresh basil; Marinated artichoke hearts; Kalamata olives; Balsamic glaze (NON-NEGOTIABLE, see notes)

Description

These deliciously balanced bowls are packed with flavor and nutrition and the perfect addition to your weekly meal plan!

Ingredients

Scale

Rice pilaf:

1 T butter
1 T olive oil
1/2 shallot, minced
4 cloves garlic, minced
1 t Italian seasoning
1 t dried oregano
1 t dried basil
1/2 t each salt and pepper
1 cup jasmine rice, rinsed
2 cups vegetable broth

Vegetable sauté:

1 T olive oil
1 zucchini, chopped
1 red bell pepper, chopped
1 yellow squash, chopped
1/2 red onion, chopped
8 stalks asparagus, cut into 1 inch pieces
Handful cherry tomatoes, sliced in half
Pinch red pepper flakes
1 t Italian seasoning
Salt and pepper, to taste

Crispy roasted chickpeas:

1 can garbanzo beans, drained and rinsed
1 tablespoon extra virgin olive oil
1/2 teaspoon eachsmoked paprika, garlic powder, salt, pepper (or to taste!)

Assembly:

Feta
Fresh basil
Marinated artichoke hearts
Kalamata olives
Balsamic glaze (NON-NEGOTIABLE, see notes)

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Instructions

For the rice pilaf: Heat butter and oil in medium saucepan. Sauté shallot and garlic until softened, 2 minutes. Add seasonings and sauté another 30 seconds. Add rice and toss to coat with the oil, veggies and seasoning, allowing to toast slightly. Add the broth, bring to a boil, cover and reduce to a simmer for 15 minutes. Remove lid, fluff with a fork.

For the veggies: Heat olive oil in a large pan over high heat. Briefly sauté until crisp tender, about 5 minutes. DO NOT OVERCOOK. No one likes mushy zucchini!

For the Chickpeas: Drain, rinse and dry beans. Place on a baking sheet, drizzle with olive oil and sprinkle with seasonings. Roast at 425 for 20 minutes until crispy!

Assembly: Layer in the delish rice pilaf, crispy chickpeas, gorgeous veggies and top with crumbled feta, olives, artichokes and a VERY generous drizzle of balsamic reduction/glaze. Top with squeeze of lemon and fresh basil, if desired!

Notes

Make it vegan: leave off the feta or use vegan parmesan.

I didn’t have any when I made this, but pine nuts would be an excellent addition.

Balsamic glaze: you can either make your own by reducing balsamic vinegar in a saucepan over medium heat until thickened and reduced by half (about 15-20 minutes) or I like to take a shortcut and buy the balsamic reduction premade- my favorite brand is Nonna Pias!

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Nutrition

Serving Size: 1/4 of recipe
Calories: 496
Sugar: 7g
Sodium: 1121mg
Fat: 20g
Saturated Fat: 5g
Unsaturated Fat: 8g
Carbohydrates: 69g
Fiber: 10g
Protein: 12g
Cholesterol: 20.4mg