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Mediterranean hot pot

Mediterranean hot pot
Mediterranean hot pot
photo by Wendy Monro

You read about the benefits of the Mediterranean diet everywhere. The Mayo Clinic website suggests that a heart healthy/Mediterranean diet includes, but is not limited to, these components:

Meals eaten with family and friends
A generous amount of vegetables
Consuming olive oil
Using herbs and spices instead of salt
Drinking red wine

So, pour yourself a glass of red wine and begin creating this dish. The brown rice takes a few minutes longer to cook than white; but, I find the flavor to be superior. It's richer and fuller whereas white rice has no flavor at all. Whole brown rice is rice in its original form with the bran intact. White rice is brown rice that has gone through at least one of several processes, including polishing, parboiling and/or pre-cooking.
When the rice comes in from the field, the hull is removed and the result is whole brown rice. In this unprocessed state, whole brown rice offers a natural concentration of vitamins and minerals.

There are so many places you can find brown rice and fresh produce in Las Vegas. Try one of their two Las Vegas locations: Trader Joe's located at 2101 South Decatur Blvd or 7575 W. Washington Avenue.

Once you combine the delicious vegetables included in this recipe, you won't be let down. The flavors are phenomenal.  If you are interested in trying to add some low fat, high fiber, nutritious meals to your diet, give this one a shot. It is delicious.

Mediterranean Hot Pot
Serves: 6
Time: one hour

3 Tbsp. olive oil
1 onion, sliced
2 cloves garlic, chopped
2 stalks of celery, chopped
2 large sweet red peppers
1 yellow squash, sliced
1 can sliced button mushrooms
1 can artichoke hearts
1 can garbanzo beans
1 can tomato sauce
3 cups vegetable or chicken stock
2 cups brown rice
Salt and pepper to taste
1 cup fresh cilantro
1 cup skim mozzarella cheese, shredded

Heat the olive oil in a stock pot. Add the onions and cook for ten minutes, until translucent. Add the garlic, celery, peppers and yellow squash and sauté for ten minutes more. Add the artichoke hearts, garbanzo beans, tomato sauce, and stock. Add the brown rice and bring to a boil. Turn the heat to low, cover and simmer for 45 minutes. Make sure rice is tender and add salt and pepper to taste. Ladle into bowls and top with mozzarella cheese and fresh cilantro



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