Healthy Mediterranean Rice and Beans Recipe

Introduction

This Healthy Mediterranean Rice and Beans dish is a flavorful, nourishing meal that combines hearty beans, fresh vegetables, and fragrant spices. It’s perfect for a quick weeknight dinner or meal prep, offering vibrant Mediterranean flavors in every bite.

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion (finely chopped)
• 3 cloves garlic (minced)
• 1 red bell pepper (diced)
• 1 medium tomato (diced)
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 cup long grain white rice (uncooked)
• 2 cups vegetable broth or water
• 1 can (15 oz) chickpeas or cannellini beans (drained and rinsed)
• 2 cups fresh spinach or kale (roughly chopped)
• 1 tablespoon lemon juice (plus more to taste)
• 2 tablespoons chopped fresh parsley or mint
• Salt and pepper to taste
• Optional toppings: crumbled feta, olives, tahini drizzle

Instructions

1. Step 1: In a large skillet or pot, heat olive oil over medium heat. Add the chopped onion and minced garlic, cooking until they are soft and fragrant, about 3-4 minutes.
2. Step 2: Stir in the diced red bell pepper and tomato. Sprinkle in ground cumin, smoked paprika, dried oregano, salt, and pepper. Cook for 2-3 minutes until the vegetables begin to soften.
3. Step 3: Add the uncooked rice to the skillet and stir well to coat it evenly with the spices and vegetables.
4. Step 4: Pour in the vegetable broth or water. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 15-20 minutes, or until the rice is tender and the liquid is absorbed.
5. Step 5: During the last few minutes of cooking, stir in the drained beans and fresh spinach or kale. Cover again and cook until the greens have wilted and everything is heated through.
6. Step 6: Remove from heat and squeeze in fresh lemon juice. Drizzle with a little olive oil and sprinkle with chopped parsley or mint. Add optional toppings like crumbled feta, olives, or a tahini drizzle if desired.

Tips & Variations

• For added protein, try substituting chickpeas with black beans or white beans.
• Use quinoa or brown rice instead of white rice for a whole grain option.
• Add a pinch of red pepper flakes for some gentle heat.
• Swap fresh spinach with kale or Swiss chard for different greens and textures.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave until warmed through. This dish also freezes well—portion it into freezer-safe containers for up to 2 months and thaw before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use brown rice instead of white rice?

Yes, brown rice works well but will require a longer cooking time and more liquid. Adjust cooking time according to package instructions and ensure the rice is tender before adding beans and greens.

Is this recipe suitable for vegans?

Absolutely. Simply omit optional toppings like feta cheese, or substitute with a vegan cheese alternative or extra tahini for creaminess.

Healthy Mediterranean Rice and Beans Recipe

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4.7 from 132 reviews

This Healthy Mediterranean Rice and Beans recipe combines aromatic sautéed vegetables, fragrant spices, wholesome rice, and protein-packed beans to create a flavorful, nutritious, and easy one-pot meal inspired by Mediterranean cuisine. Finished with fresh herbs, lemon juice, and optional toppings like feta and olives, this dish is perfect as a wholesome lunch or dinner.

• Author: Elena
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Base Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 medium tomato, diced

Spices & Seasonings

• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• Salt and pepper to taste

Main Ingredients

• 1 cup long grain white rice, uncooked
• 2 cups vegetable broth or water
• 1 can (15 oz) chickpeas or cannellini beans, drained and rinsed
• 2 cups fresh spinach or kale, roughly chopped
• 1 tablespoon lemon juice, plus more to taste
• 2 tablespoons chopped fresh parsley or mint

Optional Toppings

• Crumbled feta cheese
• Olives
• Tahini drizzle

Instructions

1. Sauté the Aromatics: In a large skillet or pot, heat olive oil over medium heat. Add the finely chopped onion and minced garlic, cooking until they become soft and fragrant, which usually takes about 3-4 minutes.
2. Add Vegetables and Spices: Stir in the diced red bell pepper and tomato. Sprinkle in the ground cumin, smoked paprika, dried oregano, salt, and pepper. Cook this mixture for 2-3 minutes until the vegetables begin to soften and the spices are well incorporated.
3. Cook the Rice: Add the uncooked rice to the skillet and stir well to coat it evenly with the spices and vegetables. Pour in the vegetable broth or water, bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 15-20 minutes, or until the rice is tender and has absorbed the liquid.
4. Add Beans and Greens: During the last few minutes of cooking, stir in the drained and rinsed chickpeas or cannellini beans and the fresh spinach or kale. Cover again and allow the greens to wilt and everything to heat through thoroughly.
5. Finish and Serve: Remove from heat, then squeeze fresh lemon juice over the dish and drizzle with olive oil if desired. Top with chopped fresh parsley or mint. For added flavor and texture, garnish with crumbled feta cheese, olives, or a tahini drizzle according to your preference.
6. Storage Tips: Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or microwave. The dish can also be frozen in portions for convenient future meals.

Notes

• You can substitute chickpeas with cannellini beans or other white beans as preferred.
• Using vegetable broth instead of water enhances the flavor of the dish significantly.
• Fresh spinach can be replaced with kale or Swiss chard for variation.
• Adjust the seasoning and lemon juice according to taste for the best balance.
• For a vegan option, omit the feta cheese and use tahini or olives for added richness.
• If you prefer a spicier dish, add a pinch of chili flakes along with the spices.

Keywords: Mediterranean, rice and beans, healthy recipe, vegetarian, one-pot meal, chickpeas, spinach, easy dinner