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Home > Recipes > Tuscan Mediterranean Brown Rice


AUTHOR:

KEVIN CURRY


TUSCAN MEDITERRANEAN BROWN RICE

Published on: July 11th, 2021 Last Updated on: April 18th, 2023





TUSCAN MEDITERRANEAN BROWN RICE

INGREDIENTS FOR 5 SERVINGS

 * 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

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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!



In 2012 I started a Tumblr blog called “FitMenCook” to share my meals online in
order to build a community around healthy food ideas, as well as to keep myself
accountable and motivated.

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