Healthy Mediterranean Rice and Beans Recipe

Introduction

This Healthy Mediterranean Rice and Beans dish is a vibrant, nourishing meal perfect for any day of the week. Packed with fresh vegetables, fragrant spices, and wholesome beans, it offers a delicious taste of the Mediterranean that’s easy to make and satisfying.

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 the olive oil over medium heat. Add the chopped onion and minced garlic, cooking until soft and fragrant, about 3-4 minutes.
2. Step 2: Stir in the diced red bell pepper and tomato. Sprinkle in the ground cumin, smoked paprika, dried oregano, salt, and pepper. Cook for another 2-3 minutes until the vegetables start 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 and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and simmer for 15-20 minutes, or until the rice is tender and the liquid is absorbed.
5. Step 5: In the last few minutes of cooking, stir in the drained beans and chopped spinach or kale. Cover again and cook until the greens wilt and everything is heated through.
6. Step 6: Remove from heat. Squeeze fresh lemon juice over the dish and drizzle with a little more olive oil if desired. Garnish with chopped parsley or mint and top with optional feta, olives, or a tahini drizzle before serving.

Tips & Variations

• Use vegetable broth instead of water for a richer flavor.
• Swap white rice for brown rice or quinoa for added fiber and nutrients.
• Add a pinch of chili flakes for a subtle heat.
• For a vegan version, skip the feta and use tahini or avocado as topping.
• Fresh herbs like cilantro or dill can be great alternatives to parsley or mint.

Storage

Store 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 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 beans other than chickpeas or cannellini?

Yes, black beans, kidney beans, or any preferred canned beans work well in this recipe. Just be sure to drain and rinse them before adding.

Is this recipe suitable for meal prep?

Absolutely. This dish keeps well in the fridge and freezer, making it a convenient and nutritious option for meal prepping lunches or dinners.

Healthy Mediterranean Rice and Beans Recipe

Print Recipe

★★★★★

4.6 from 73 reviews

This Healthy Mediterranean Rice and Beans recipe features a vibrant combination of sautéed vegetables, aromatic spices, and hearty beans, all cooked together with fluffy long grain rice. Enhanced with fresh spinach, lemon juice, and optional toppings like feta and olives, it offers a nutritious, flavorful, and satisfying one-pot meal inspired by Mediterranean flavors.

• Author: Grace
• 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

Vegetables & Aromatics

• 1 tablespoon olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 medium tomato, diced
• 2 cups fresh spinach or kale, roughly chopped

Spices & Seasonings

• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 tablespoon lemon juice, plus more to taste
• 2 tablespoons chopped fresh parsley or mint

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

Optional Toppings

• Crumbled feta cheese
• Olives
• Tahini drizzle

Instructions

1. Sauté the Aromatics: In a large skillet or pot, heat the olive oil over medium heat. Add the finely chopped onion and minced garlic, cooking until they become soft and fragrant, about 3 to 5 minutes.
2. Add Vegetables and Spices: Stir in the diced red bell pepper and diced tomato. Sprinkle the ground cumin, smoked paprika, dried oregano, salt, and pepper over the mixture. Cook for 2 to 3 minutes until the vegetables soften and the spices are well incorporated.
3. Cook the Rice: Add the uncooked long grain white rice to the pot, stirring well to coat the grains with the spices and vegetable mixture. Pour in the vegetable broth or water, bring the mixture to a boil, then reduce to a gentle simmer. Cover the pot and cook for 15 to 20 minutes, or until the rice is tender and the liquid is absorbed.
4. Add Beans and Greens: During the last few minutes of cooking, stir in the drained and rinsed chickpeas or cannellini beans along with the fresh spinach or kale. Cover again and cook until the greens are wilted and everything is heated through, approximately 3 to 5 minutes.
5. Finish and Serve: Remove the pot from heat and squeeze in fresh lemon juice to taste. Drizzle with additional olive oil, and sprinkle the chopped fresh parsley or mint over the top. Add optional toppings such as crumbled feta cheese, olives, or a tahini drizzle for extra flavor. Serve warm.
6. Storage Tips: Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave. You can also freeze individual portions for future meals, thawing before reheating.

Notes

• Use vegetable broth instead of water for added flavor.
• Substitute chickpeas with other beans like black beans or kidney beans if preferred.
• Can be made gluten-free by ensuring broth and any added toppings are gluten-free.
• Add a pinch of chili flakes for some heat if desired.
• Spinach can be replaced with kale or Swiss chard for variation.

Keywords: Mediterranean rice and beans, healthy rice recipe, vegetarian rice dish, one-pot Mediterranean meal, chickpea rice, spinach rice bowl