Healthy One Pan Mediterranean Rice Bowl

Introduction

If you crave bold Mediterranean flavors in a nutritious, easy-to-make dish, the Healthy One Pan Mediterranean Rice Bowl is a must-try. This recipe is a true weeknight hero: full of vibrant veggies, wholesome grains, and zesty touches all cooked in one pan for effortless prep and cleanup.

With its array of color, texture, and fresh taste, this rice bowl works perfectly as a satisfying main course or as meal prep for busy weeks. It’s simple, adaptable, and ready in under 40 minutes—making it a crowd-pleaser you’ll return to again and again.

Deliciously Unique Mediterranean Rice Bowls

What sets this Mediterranean rice bowl apart is the harmony of healthful ingredients and irresistible flavor. Think fluffy rice, roasted chickpeas, cherry tomatoes, and bell peppers snuggled together under a light lemon-herb dressing. The combination is both satisfying and energizing, with every ingredient bringing its own nutritional power.

You’ll get plant-based protein, complex carbs, and an abundance of fiber and antioxidants, all seasoned with classic Mediterranean spices. Delicious, nourishing, and one pan to wash? It doesn’t get much better than that.

Chop and Prep Veggies with Ease

For efficient and even chopping of vegetables like bell peppers, cucumbers, and onions, a high-quality vegetable chopper streamlines your prep work, saving time and ensuring uniform results. Reach for the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper for quick and safe dicing, especially if you’re making multiple bowls or prepping ahead.

How to Make the Perfect One Pan Mediterranean Rice Bowl

Start by sautéing the aromatics and spices to build depth of flavor. Use a nonstick skillet to prevent sticking and make cleanup a breeze—the SENSARTE Nonstick Frying Pan Skillet, 9.5 Inch is ideal for cooking rice evenly and achieving that savory, slightly crisp bottom layer.

Once your veggies are softened and fragrant, add rice, broth, and chickpeas. Let everything simmer together, infusing the whole bowl with Mediterranean essence. Finish with a zippy squeeze of lemon and a sprinkle of fresh herbs.

Serving and Storing Your Mediterranean Rice Bowls

Serve your healthy rice bowls in a generously sized salad container—like the sturdy Bentgo Salad Container – 54 oz Bowl—for easy lunch transport or meal prep. Garnish with crumbled feta, a handful of olives, and a drizzle of olive oil for that final irresistible flourish.

Leftovers are delicious cold or warm, making them perfect for next-day lunches. For neat and fresh storage, try Rubbermaid Brilliance Food Storage Containers to lock in flavor and prevent leaks in your fridge or bag.

Nutritional Information and Serving Size

This recipe yields about 4 hearty rice bowls, each packed with a balance of plant-based protein, fiber, and healthy fats. Per serving, expect 350–420 calories (varies depending on toppings like feta or olives), with ample vitamins and minerals thanks to the variety of vegetables included.

Healthy One Pan Mediterranean Rice Bowl (Recap)

Easy to prepare and bursting with Mediterranean flavor, this one pan rice bowl is weeknight-friendly, meal prep-approved, and always satisfying. Its vibrant ingredients, minimal cleanup, and adaptability make it a welcome addition to any healthy meal rotation.

Instructions

1. Heat the SENSARTE Nonstick Frying Pan Skillet over medium heat. Add olive oil, then sauté onion and garlic for 2 minutes until fragrant.
2. Add bell peppers and cherry tomatoes. Sauté 4–5 minutes until vegetables start to soften.
3. Stir in chickpeas, oregano, paprika, cumin, salt, and pepper. Cook for 1–2 minutes.
4. Pour in rice and vegetable broth. Bring to a gentle simmer, reduce heat to low, and cover. Cook for 18–22 minutes (white rice) or 30–35 minutes (brown rice), or until rice is tender and liquid absorbed.
5. Finish with lemon juice and fresh herbs, gently fluffing with a fork.
6. Serve in bowls, garnished with feta, olives, and cucumber slices. For meal prep, pack into the Bentgo Salad Container and refrigerate up to 4 days.

Cook and Prep Times

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes