Healthy Mediterranean Rice and Beans Recipe

Introduction

This Healthy Mediterranean Rice and Beans dish is a flavorful and nutritious one-pot meal perfect for any day of the week. Packed with vibrant vegetables, aromatic spices, and fresh greens, it offers a satisfying balance of protein and grains. It’s easy to prepare and can be customized with your favorite Mediterranean toppings.

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 garlic, cooking until 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 and stir well to coat it evenly with the spices and vegetables.
4. Step 4: Pour in the vegetable broth or water and bring the mixture to a boil. Once boiling, reduce heat to low, cover, and simmer for 15-20 minutes or until the rice is tender and liquid is absorbed.
5. Step 5: During the last few minutes of cooking, stir in the drained beans and fresh spinach or kale. Cover 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 extra olive oil if desired and top with chopped parsley or mint. Add optional toppings such as crumbled feta, olives, or a tahini drizzle before serving.

Tips & Variations

• Use brown rice instead of white rice for a nuttier flavor and added fiber; just increase cooking time accordingly.
• Swap chickpeas with black beans or lentils for a different texture and taste.
• Add a pinch of red pepper flakes for a subtle spicy kick.
• For a creamier texture, stir in a spoonful of plain yogurt or a splash of coconut milk just before serving.

Storage

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave, adding a splash of water if needed to maintain moisture. This dish also freezes well; portion into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned vegetables instead of fresh?

While fresh vegetables provide the best flavor and texture, you can use canned bell peppers or tomatoes in a pinch. Drain them well to avoid excess liquid and adjust seasoning accordingly.

Is this recipe suitable for vegans?

The main recipe is vegan when you omit optional toppings like feta cheese. Use tahini or olives for extra flavor without animal products.

Healthy Mediterranean Rice and Beans Recipe

Print Recipe

★★★★★

4.5 from 63 reviews

A wholesome and flavorful Mediterranean-inspired dish featuring tender rice cooked with aromatic spices, chickpeas, and fresh greens, finished with a bright lemony touch and optional savory toppings. Perfect as a nutritious main or side, this recipe offers a simple, one-pot meal bursting with vibrant flavors and healthy ingredients.

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

Ingredients

Scale 1x2x3x

Main 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 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 the onion is soft and the garlic fragrant, about 3-5 minutes.
2. Add Vegetables and Spices: 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 soften and the spices become aromatic.
3. Cook the Rice: Add the uncooked rice to the skillet and stir well to thoroughly coat the grains with the spices and vegetable mixture. Pour in the vegetable broth or water, bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and cook for 15-20 minutes, or until the rice is tender and the liquid has been absorbed.
4. Add Beans and Greens: Stir in the drained and rinsed chickpeas (or cannellini beans) and the fresh spinach or kale during the last few minutes of cooking. Cover again and let the greens wilt and everything heat through, about 3-5 minutes.
5. Finish and Serve: Remove from heat, then squeeze in fresh lemon juice and drizzle with a bit of olive oil. Stir in the chopped fresh parsley or mint. Top with optional crumbled feta, olives, or a tahini drizzle if desired. Serve warm.

Notes

• Use vegetable broth instead of water for added flavor.
• Adjust the quantity of spices to taste for a milder or bolder dish.
• Substitute brown rice, but increase cooking time accordingly (about 40-45 minutes).
• Swap chickpeas for cannellini beans for a creamier texture.
• Leftovers can be refrigerated for up to 4 days or frozen for longer storage.
• Reheat gently on the stovetop or in the microwave with a splash of water or broth to prevent drying out.

Keywords: Mediterranean rice and beans, healthy rice recipes, vegetarian rice dish, chickpeas and rice, one pot Mediterranean meal