Mediterranean Diet Friendly Garlic-Dill Yogurt Brown Rice Bowl with Edamame and Carrots

Total time1 hr

Prep time15 min

Cook time45 min

Mediterranean Diet Friendly Garlic-Dill Yogurt Brown Rice Bowl with Edamame and Carrots

This bowl checks every Mediterranean box without any real reworking: hearty brown rice, cumin-and-turmeric roasted carrots, and protein-packed edamame all layered together with a bright, herb-flecked yogurt sauce. The carrots turn caramelized and tender at the edges after a hot roast, while the sauce gets its punch from grated garlic, fresh lemon juice, and a generous handful of chopped dill. A drizzle of good olive oil ties the whole bowl together, giving it that rich, savory backbone the diet is known for. It's colorful, textured, and satisfying enough for a weeknight dinner or a make-ahead lunch, and it fits beautifully into a Mediterranean-style rotation. Finish with a pinch of red pepper flakes and extra dill sprigs for a little more brightness in every bite.

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Ingredients

4 servings

For the rice

1 ½ cups brown rice
3 cups water
½ tsp salt

For the roasted carrots

1 lb carrots, peeled and cut into ½-inch coins
2 tbsp extra virgin olive oil
Private Selection Italian Extra Virgin Olive Oil
Bertolli Extra Virgin D'Italiia Olive Oil 16.9oz
Extra Virgin Olive Oil FIELD DAY OLIVE OIL EXTRA VIRGIN Olitalia Extra Virgin Olive Oil
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½ tsp ground cumin
¼ tsp ground turmeric
¼ tsp salt

For the bowl

2 cups frozen shelled edamame, thawed

For the garlic-dill yogurt sauce

1 cup plain whole-milk yogurt
2 cloves garlic, finely grated
3 tbsp fresh dill, finely chopped
1 tbsp fresh lemon juice
1 tbsp extra virgin olive oil
¼ tsp salt
¼ tsp black pepper

For serving

¼ tsp red pepper flakes (optional)
2 tbsp fresh dill sprigs (optional)

Instructions

1
Preheat the oven to 425°F (220°C). Combine the brown rice, water, and 1/2 tsp salt in a medium saucepan and bring to a boil over high heat. Reduce the heat to low, cover tightly, and cook until the water is fully absorbed and the rice is tender, about 40–45 minutes. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
2
While the rice cooks, toss the carrot coins with 2 tbsp olive oil, cumin, turmeric, and 1/4 tsp salt on a large rimmed baking sheet until evenly coated. Spread in a single layer. Roast until the carrots are tender and caramelized at the edges, 22–25 minutes, flipping once halfway through.

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