Healthy Mediterranean Rice and Beans Recipe

Introduction

This Healthy Mediterranean Rice and Beans dish is a vibrant, nutritious meal packed with fresh vegetables, aromatic spices, and hearty beans. Perfect for a satisfying lunch or dinner, it combines wholesome ingredients with bright flavors for a comforting, plant-based bowl.

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, and sauté until soft and fragrant, about 3-4 minutes.
2. Step 2: Stir in the diced red bell pepper and tomato. Sprinkle the cumin, smoked paprika, dried oregano, salt, and pepper over the vegetables. Cook for 2-3 minutes until the vegetables begin to soften.
3. Step 3: Add the uncooked rice to the pot, stirring 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, and simmer for 15-20 minutes until the rice is tender and the liquid is absorbed.
5. Step 5: During the last few minutes of cooking, stir in the drained beans and chopped spinach or kale. Cover and cook until the greens are wilted and everything is heated through.
6. Step 6: Remove from heat and squeeze in fresh lemon juice. Drizzle with a little more olive oil and stir in the chopped parsley or mint. Top with crumbled feta, olives, or a drizzle of tahini if desired before serving.

Tips & Variations

• For extra depth, toast the rice in the oil for 2 minutes before adding liquids.
• Substitute brown rice for a nuttier flavor, but increase cooking time accordingly.
• Use kale instead of spinach for a heartier texture—just cook a bit longer.
• Add a pinch of red pepper flakes for a mild spicy kick.
• Leftovers can be transformed into stuffed peppers or wraps for variety.

Storage

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave. This dish also freezes well; freeze portions in airtight containers and thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use different types of beans?

Yes, you can substitute chickpeas or cannellini beans with black beans, kidney beans, or lentils based on your preference or what you have on hand.

Is this recipe vegan?

The main recipe is vegan if you skip the optional feta topping. Feel free to add tahini or olives for extra flavor without animal products.

Healthy Mediterranean Rice and Beans Recipe

Print Recipe

★★★★★

4.8 from 90 reviews

This Healthy Mediterranean Rice and Beans recipe is a nutritious and flavorful dish combining fragrant spices, fresh vegetables, and protein-packed beans. It features long grain rice cooked with sautéed onions, garlic, bell pepper, and tomatoes, enhanced with cumin, smoked paprika, and oregano. Fresh spinach and chickpeas are added towards the end for vibrant color and extra nutrition. Finished with lemon juice, fresh herbs, and optional toppings like feta or olives, this one-pan meal is perfect for a wholesome vegetarian Mediterranean-inspired lunch or dinner.

• Author: Ruby
• 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

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
• 1 tablespoon lemon juice (plus more 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)

Garnishes and Extras

• 2 tablespoons chopped fresh parsley or mint
• Crumbled feta cheese (optional)
• Olives (optional)
• Tahini drizzle (optional)

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. Cook, stirring occasionally, until the onion becomes soft and translucent, and the garlic is fragrant, about 3-5 minutes.
2. Add Vegetables and Spices: Stir in the diced red bell pepper and medium diced tomato. Sprinkle in the ground cumin, smoked paprika, dried oregano, salt, and freshly ground black pepper. Cook for another 2-3 minutes until the vegetables soften and the spices release their aroma.
3. Cook the Rice: Add the uncooked long grain white rice to the skillet, stirring well to coat the grains evenly with the spices and vegetables. Pour in the vegetable broth or water and bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover with a lid, and let it simmer gently for 15-20 minutes or until the rice is tender and liquid absorbed.
4. Add Beans and Greens: In the last few minutes of cooking, gently stir in the drained and rinsed chickpeas or cannellini beans along with the fresh spinach (or kale). Cover the skillet again and allow the greens to wilt and the beans to heat through, approximately 3-5 minutes.
5. Finish and Serve: Remove the skillet from heat. Squeeze fresh lemon juice over the rice and beans mixture, drizzle a bit of olive oil on top, and mix in the chopped fresh parsley or mint. For extra flavor and authenticity, optionally top with crumbled feta cheese, olives, or a light drizzle of tahini. Serve warm.
6. Storage Tips: Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stovetop or microwave until heated through. Portions can also be frozen for longer storage and future meals.

Notes

• Use vegetable broth instead of water for added flavor.
• Substitute kale for spinach if preferred.
• Adjust seasoning and lemon juice according to taste.
• For a vegan version, omit feta and tahini or use vegan alternatives.
• Cook rice uncovered briefly at the end if it appears too moist.
• This dish can be doubled easily for meal prep.

Keywords: Mediterranean rice and beans, healthy rice recipe, vegetarian rice beans, easy one-pot meals, Mediterranean diet