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