Lemony Vegan Chick’n and Rice Bake
A vegan spin on a comforting one-pot meal, featuring seasoned vegan chick’n thighs, fragrant rice, caramelized lemon slices, olives, and fresh herbs. All baked together for a flavorful Mediterranean-inspired dinner.
Details
- Author: CuisineSavvy
- Cuisine: Mediterranean Fusion
- Course: Main
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Diet: Vegan
- Tags: Vegan, ComfortFood, OnePot, Gluten-Free-Option
Nutritional Values
This vegan one-pot meal offers a balanced profile of plant-based protein, fiber-rich rice, aromatic herbs, and heart-healthy olive oil. The addition of olives, lemon, and fresh parsley provides antioxidants, while replacing chicken with vegan chick’n reduces saturated fats and cholesterol found in animal products.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 450 kcal (approx.) | -- |
| Total Fat | 12 g | -- |
| Saturated Fat | 2 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 600 mg | -- |
| Total Carbohydrate | -- | |
| Dietary Fiber | 5 g | -- |
| Total Sugars | 2 g | -- |
| Protein | 18 g | -- |
Ingredients
[ "4 vegan chick’n thighs (about 1½ pounds total, seitan- or soy-based)", "Salt and black pepper to taste", "2 teaspoons dried oregano", "Pinch of crushed red pepper", "2 tablespoons extra-virgin olive oil", "2 lemons", "1 cup pitted Castelvetrano or Kalamata olives, smashed and roughly chopped", "6 garlic cloves, minced", "1 medium shallot or ½ medium onion, minced", "2 cups long-grain white rice, rinsed", "4 cups (32 ounces) vegetable broth", "¼ cup roughly chopped fresh parsley" ]
Instructions
1. Heat the oven to 400°F (205°C). Pat the vegan chick’n thighs dry with paper towels. Season with 1 teaspoon each of salt, black pepper, and dried oregano, plus a pinch of crushed red pepper. 2. In a large Dutch oven or heavy-bottomed pot, heat the olive oil over medium-high heat. Add the vegan chick’n thighs, skin side (or presentation side) down, and cook undisturbed until lightly browned and they release easily, about 4-5 minutes. Remove from the pot and set aside. 3. Cut 1 lemon into ¼-inch-thick slices. Add the slices to the pot and cook until caramelized and softened, about 2 minutes. Remove and set aside. 4. Add the olives, garlic, shallot, and another 1 teaspoon each of salt, pepper, and dried oregano to the pot. Cook over medium-low heat, scraping up browned bits, until fragrant, 2-3 minutes. 5. Turn the heat up to high, add the rice and vegetable broth to the pot, stir to combine, and cover until it comes to a boil, about 5 minutes. 6. Remove the pot from heat. Arrange the browned vegan chick’n thighs on top of the rice, then layer the caramelized lemon slices over the chick’n. Cover the pot and transfer it to the oven. Bake until the rice is tender and the chick’n is fully heated through and slightly crisp on top, 25 to 30 minutes. 7. Slice the remaining lemon into wedges. Serve the dish topped with fresh parsley and a squeeze of lemon juice.
Allergens
Soy (depending on vegan chick’n), Wheat (if vegan chick’n or broth includes gluten; choose GF options for gluten-free)
HealthScore: 84
While vegan and relatively nutrient-dense, the use of white rice (a refined grain) and some processed vegan chick’n slightly reduces the score. Nonetheless, the dish remains largely beneficial, rich in herbs, fiber, and plant-based protein, supporting metabolic health and offering anti-inflammatory compounds.