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Healthy Mediterranean Rice and Beans Recipe

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★★★★★

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.

Ingredients

Scale

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

Find it online: https://freshrecipehub.com/healthy-mediterranean-rice-and-beans-recipe/