Go Back
+ servings
Mediterranean Zucchini Rice

Mediterranean Zucchini Rice

Course Main Course
Cuisine Mediterranean
Prep Time 10 minutes
Cook Time 30 minutes
Servings 2
Calories 747 kcal
Author Albert Bevia @ Spain on a Fork


  • 3 tbsp extra virgin olive oil 45 ml
  • 1 zucchini
  • 1 small onion
  • 6 cloves garlic
  • 2 tomatoes
  • 1 1/4 cups canned chickpeas 200 grams
  • 2 cups vegetable broth 475 ml
  • 1/4 tsp saffron threads .17 grams
  • 1 cup long grain rice 190 grams
  • 1/4 cup finely grated Manchego cheese 30 grams
  • pinch sea salt
  • dash black pepper


  1. Thinly slice 1/2 the zucchini into rounds that are 1/4 inch (.635 cm) thick, season the slices with sea salt on both sides and set aside, cut the other half of zucchini into large chunks, finely chop 1 small onion, roughly chop 6 cloves of garlic and finely grate the tomatoes to end up with 1/2 cup (115 grams) tomato sauce

  2. Heat a large fry pan with a medium heat and add in 3 tbsp extra virgin olive oil

  3. Meanwhile, add the slices of zucchini over paper towels and pat dry, then add them into the pan with the hot olive oil, all in a single layer, saute for 2 minutes per side, then remove from the pan, season with black pepper and set aside

  4. Using the same pan with the same heat, add in the chopped onion, the chunks of zucchini and the chopped garlic, mix with the olive oil, after 3 minutes and the onion is translucent, add in the 1/2 cup tomato sauce, mix together and simmer

  5. After 3 minutes and the tomato sauce has thickened, add in 1 1/4 cups canned chickpeas (drained & rinsed) and season with sea salt & black pepper, gently mix together, then add in 2 cups vegetable broth and pinch in 1/4 tsp saffron threads, turn up the heat to a high heat and bring to a boil, then add in 1 cup long grain rice (rinsed), mix together, place a lid on the pan and lower to a low-medium heat

  6. Once all the broth has been absorbed and the rice is fully cooked through (15 minutes in my case, check rice package instructions), remove the pan from the heat, fluff the rice with a fork, add the sauteed slices of zucchini over the rice and finely grate in a 1/4 cup of Manchego cheese, serve at once, enjoy!

Recipe Notes

Get the Saffron Threads I used to make this recipe

Nutrition Facts
Mediterranean Zucchini Rice
Amount Per Serving
Calories 747 Calories from Fat 252
% Daily Value*
Fat 28g43%
Saturated Fat 5g31%
Polyunsaturated Fat 4g
Monounsaturated Fat 17g
Cholesterol 11mg4%
Sodium 526mg23%
Potassium 912mg26%
Carbohydrates 106g35%
Fiber 10g42%
Sugar 8g9%
Protein 20g40%
Vitamin A 1346IU27%
Vitamin C 40mg48%
Calcium 225mg23%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.