Healthy Mediterranean Rice and Beans Recipe

Introduction

This healthy Mediterranean Rice and Beans dish is a vibrant, flavorful meal perfect for any day of the week. Packed with fresh vegetables, aromatic spices, and nutritious beans, it’s a satisfying one-pot recipe that’s both wholesome and easy to prepare.

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: crumbled feta, olives, tahini drizzle

Instructions

1. Step 1: In a large skillet or pot, heat olive oil over medium heat. Add the finely 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 start to soften.
3. Step 3: Add the uncooked rice to the pot, stirring well to coat the grains with the spices and vegetables.
4. Step 4: Pour in the vegetable broth or water, and bring to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 15-20 minutes, or until the rice is tender and liquid is absorbed.
5. Step 5: Stir in the drained and rinsed beans along with fresh spinach or kale during the last few minutes of cooking. Cover again and cook until the greens have wilted and the beans are heated through.
6. Step 6: Remove from heat, squeeze in lemon juice, and drizzle a little olive oil if desired. Sprinkle with chopped fresh parsley or mint. Top with crumbled feta, olives, or a drizzle of tahini if you like before serving.

Tips & Variations

• For added protein, you can use a mix of chickpeas and cannellini beans or swap beans for cooked lentils.
• Try using brown rice for a nuttier flavor and extra fiber, but increase cooking time by about 10 minutes.
• Add a pinch of red chili flakes for a spicy kick.
• Fresh herbs like dill or cilantro 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 other types of rice?

Yes, you can substitute long grain white rice with brown rice, basmati, or jasmine rice. Keep in mind that cooking times and liquid amounts may vary, especially with brown rice, which requires longer cooking.

Can I make this dish vegan?

Absolutely. Simply omit the feta cheese or replace it with a plant-based alternative. The tahini drizzle adds a creamy, flavorful touch suitable for vegan diets.

Healthy Mediterranean Rice and Beans Recipe

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★★★★★

4.6 from 127 reviews

• Author: Lana
• Total Time: 35 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

A wholesome and vibrant Mediterranean rice and beans dish featuring aromatic spices, fresh vegetables, and leafy greens, perfect for a healthy and flavorful meal.

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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 and 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

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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 soft and fragrant, about 3-5 minutes.
2. Add Vegetables and Spices: Stir in the diced red bell pepper and tomato. Sprinkle the ground cumin, smoked paprika, dried oregano, salt, and pepper. Cook for 2-3 minutes until the vegetables begin to soften, letting the spices release their aroma.
3. Cook the Rice: Add the uncooked rice to the skillet and stir well to coat with the spices and vegetables. Pour in the vegetable broth or water, bring 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 chickpeas or cannellini beans and the fresh spinach or kale. Cover again and cook until the greens are wilted and everything is heated through.
5. Finish and Serve: Remove from heat and squeeze in fresh lemon juice, drizzle with olive oil, and add chopped fresh parsley or mint. Top with optional crumbled feta, olives, or a tahini drizzle if desired for extra Mediterranean flavor.
6. Storage Tips: Store any leftovers in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop or in the microwave. Portions can also be frozen for future meals.

Notes

• You can substitute kale for spinach based on your preference or availability.
• Use vegetable broth for more flavor, or water for a lighter taste.
• Optional toppings such as feta, olives, and tahini add richness but can be omitted for a vegan version.
• Adjust seasoning with salt and lemon juice at the end to balance flavors.
• This dish reheats well, making it a great option for meal prep.

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Mediterranean

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