Mediterranean Rice Bowl with Roasted Peppers and Feta
This vibrant Mediterranean Rice Bowl combines fluffy long-grain white rice with the rich flavors of roasted red bell peppers, briny kalamata olives, tangy sun-dried tomatoes, and creamy feta cheese. This dish is adorned with fresh herbs like parsley and green onions, and a zesty lemon dressing to wake up your taste buds. Perfect for a light lunch, a side dish, or a healthy dinner option, it’s both refreshing and satisfying. Share it with friends and family or enjoy it as a comforting solo meal!
6
Servings
250
Calories
12
Ingredients
Ingredients
Red Bell Pepper
1 large (roasted)
Long-Grain White Rice
1 1/2 cups (uncooked)
Olive Oil
1 tablespoon (optional for sautéing)
Green Onions
3 (chopped with green)
Garlic
1 clove (minced)
Fresh Parsley
1/4 cup (chopped)
Fresh Lemon Juice
2 tablespoons (freshly squeezed)
Sun-Dried Tomatoes
3 tablespoons (chopped and softened)
Kalamata Olives
3 tablespoons (chopped and pitted)
Black Pepper
1/4 teaspoon (freshly ground, or to taste)
Feta Cheese
1/4 cup (crumbled)
Fresh Parsley
to taste (for garnish)
Instructions
1
Preheat the broiler to high and position the rack so the pan will be about 6 inches from the heat source.
2
Place the red bell pepper on a broiler pan and charbroil it, turning every 2 to 3 minutes, for about 10 to 15 minutes or until it's charred on all sides.
3
Once charred, remove the pepper from the broiler and transfer it to a paper or plastic bag or wrap it in plastic wrap. Let it sit until cool enough to handle.
4
Once cool, halved the pepper, remove the core, seeds, and skin, and chop it into small, raisin-sized pieces.
5
In a saucepan, prepare the long-grain white rice by steaming it according to package instructions, typically yielding about 3 cups of cooked rice.
6
While the rice is cooking, heat a tablespoon of olive oil in a small skillet over medium heat. Sauté the chopped green onions until they are soft, about 3 to 4 minutes.
7
Add the minced garlic to the skillet and sauté for an additional minute until fragrant.
8
To the skillet, add the chopped parsley, lemon juice, sun-dried tomatoes, olives, and freshly ground black pepper. Stir the mixture and cook for an additional 1 to 2 minutes until everything is heated through.
9
In a large serving bowl, combine the warm rice with the roasted red bell pepper and the skillet mixture. Toss gently to combine.
10
Serve the rice bowl hot, topped with crumbled feta cheese and a sprinkle of fresh parsley for garnish.
11
Refrigerate any leftovers and enjoy them cold or reheated.
Nutrition Information
12.5g
Fat
25g
Carbs
5.8g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is a Mediterranean Rice Bowl with Roasted Peppers and Feta?
It is a vibrant dish combining fluffy long-grain white rice with roasted red bell peppers, kalamata olives, sun-dried tomatoes, and feta cheese, seasoned with a zesty lemon dressing and fresh herbs.
How many servings does this recipe provide?
This recipe yields approximately 6 servings.
What are the main ingredients?
The main ingredients include red bell pepper, long-grain white rice, olive oil, green onions, garlic, fresh parsley, lemon juice, sun-dried tomatoes, kalamata olives, and feta cheese.
Is this recipe vegetarian?
Yes, this Mediterranean Rice Bowl is a vegetarian-friendly dish.
How do I roast the red bell pepper?
Preheat the broiler to high, place the pepper 6 inches from the heat, and charbroil for 10 to 15 minutes, turning every 2 to 3 minutes until charred on all sides.
What type of rice should I use?
The recipe calls for 1 1/2 cups of uncooked long-grain white rice, which yields about 3 cups of cooked rice.
Can I make this recipe vegan?
Yes, you can make this recipe vegan by omitting the feta cheese or using a plant-based feta alternative.
Is this rice bowl gluten-free?
Yes, the ingredients used in this recipe are naturally gluten-free.
How many calories are in one serving?
There are approximately 250 calories per serving.
What is the nutritional breakdown per serving?
Each serving contains approximately 12.5g of fat, 25g of carbohydrates, and 5.8g of protein.
How should I prep the roasted pepper after charring?
Place the charred pepper in a bag or wrap it in plastic until cool, then remove the skin, core, and seeds before chopping into small pieces.
What type of olives are best for this dish?
Kalamata olives are recommended for their briny flavor, though they should be pitted and chopped.
How long does it take to cook the green onions and garlic?
Sauté the green onions for 3 to 4 minutes until soft, then add the garlic and sauté for one additional minute.
What kind of dressing is used?
The bowl is dressed with a mixture of olive oil, fresh lemon juice, and black pepper, combined with the sautéed herbs and aromatics.
Can I eat this dish cold?
Yes, while it can be served hot, leftovers are delicious when enjoyed cold as a rice salad.
Is this recipe good for meal prep?
Absolutely! This dish holds up well in the refrigerator and can be eaten throughout the week.
How should I store leftovers?
Leftovers should be stored in an airtight container in the refrigerator.
What is the role of sun-dried tomatoes in this recipe?
Sun-dried tomatoes provide a concentrated, tangy, and slightly sweet flavor that complements the roasted peppers.
Do I need to cook the sun-dried tomatoes?
The recipe suggests adding chopped and softened sun-dried tomatoes to the skillet for 1 to 2 minutes to heat them through.
What herbs are used for seasoning?
Fresh parsley is used both in the rice mixture and as a garnish.
Can I use brown rice instead?
Yes, you can substitute brown rice, though you will need to adjust the cooking time and water ratio according to the package instructions.
How do I garnish the dish?
Garnish the bowl with crumbled feta cheese and a sprinkle of fresh parsley.
Is this dish considered a side or a main?
It is versatile and can be served as a healthy main dish, a light lunch, or a flavorful side dish.
Can I add extra protein?
Yes, you can easily add chickpeas, grilled chicken, or shrimp for additional protein.
What is the serving size?
While not specifically measured in volume, the recipe provides 6 equal servings from the total yield.
How much olive oil is needed?
One tablespoon of olive oil is used for sautéing the aromatics.
Is the lemon juice fresh or bottled?
Freshly squeezed lemon juice is recommended for the best zesty flavor.
What size should the roasted pepper pieces be?
The recipe suggests chopping the roasted pepper into small, raisin-sized pieces.
Does this recipe contain any added sugar?
No, there is no added sugar in this recipe.
Can I substitute the kalamata olives?
Yes, if you don't like kalamata olives, you can use black olives or green olives, though the flavor profile will change slightly.