Mediterranean brown rice bowl
A Mediterranean brown rice bowl is a vibrant, customizable meal centered around nutty brown rice, topped with fresh vegetables, lean protein, and a flavorful dressing. It typically features ingredients like cherry tomatoes, cucumbers, olives, feta cheese, and chickpeas, often dressed with olive oil and lemon. This dish draws inspiration from the healthy eating patterns of countries bordering the Mediterranean Sea.
🍽️ Nutrition at a glance
It's a balanced meal, offering complex carbohydrates from brown rice, plant-based protein from chickpeas, and healthy fats from olive oil and feta. It's rich in fiber, vitamins, and minerals, with a typical serving ranging from 450 to 600 calories.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 15 g |
| Carbs | 60 g |
| Fat | 18 g |
| Fiber | 8 g |
| Sugar | 6 g |
| Sodium | 550 mg |
| Iron | 3.5 mg |
| Magnesium | 90 mg |
| Potassium | 450 mg |
| Vitamin C | 20 mg |
| Vitamin A | 300 mcg RAE |
| Calcium | 100 mg |
| Folate | 120 mcg |
| Vitamin K | 25 mcg |
Per 1 bowl (350 g) · estimated, varies by recipe
💡 What's interesting
The bowl is a perfect example of the Mediterranean diet, which is celebrated for its heart-health benefits and longevity. Its use of simple, whole ingredients allows for endless seasonal and regional variations, making it both nutritious and culturally adaptable.
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AI estimate may be inaccurate · Terms