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Author:

Kevin Curry

Tuscan Mediterranean Brown Rice

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Tuscan Mediterranean Brown Rice

Ingredients for 5 servings

* Optional Substitution Note

  • spray olive oil
  • 1 can (15oz) garbanzo, drained
  • 1 medium zucchini, chopped into  1/2-inch pieces
  • pinch of sea salt & pepper
  • 2 tablespoons sun-dried tomato olive oil
  • 3 garlic cloves, minced
  • 1 medium white onion, chopped
  • 4 cups cooked (medium grain) brown rice
  • 2/3 cup chopped parsley, tightly packed
  • 1/2 chopped fresh dill
  • 1/2 cup chopped sun-dried tomatoes
  • 4oz  sliced/chopped Kalamata olives
  • 2 tablespoons The Fit Cook Land seasoning
  • 1 tablespoon lemon zest
  • juice from 1 lemon
  • sea salt & pepper to taste

Steps

Step 1

Set a skillet on high heat. Once hot, lightly spray with olive oil, then add the garbanzo and zucchini. Let them rest in the skillet untouched for 1 – 2 minutes, or until dark sear marks appear on them. Then stir and remove from the skillet after an additional 1 minute of cooking.

Step 2

Allow the skillet to cool down to medium heat, then pour in the tomato olive oil, garlic and onions. Cook for 3 to 5 minutes until the onions turn brown and slightly translucent.

Step 3

In a large mixing bowl, add the (cooled) brown rice, chickpea-zucchini mix, the onions and the rest of the ingredients. Mix well then season to taste with sea salt & pepper.

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Details

Prep 5min
Cook 10min
Total 15min

Nutrition per serving

Calories410cal
Protein9g
Fats16g
Carbs59g
Sodium1280mg
Fiber9g
Sugar5g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!