Healthy Mediterranean Rice and Beans Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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
