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Healthy Mediterranean Rice and Beans Recipe

Healthy Mediterranean Rice and Beans Recipe
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★★★★★

4.9 from 9 reviews

A wholesome and flavorful Mediterranean-inspired dish featuring tender rice, protein-rich beans, and vibrant vegetables, all simmered with aromatic spices and finished with fresh herbs and lemon juice. Perfect for a nutritious weeknight meal or meal prep.

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
  • 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 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 and stirring occasionally until they become soft, translucent, and fragrant, about 3-4 minutes.
  2. Add Vegetables and Spices: Stir in the diced red bell pepper and tomato. Sprinkle in the ground cumin, smoked paprika, dried oregano, salt, and pepper. Cook this mixture for 2-3 minutes, allowing the vegetables to soften and the spices to bloom.
  3. Cook the Rice: Add the uncooked rice to the skillet, stirring well to evenly coat the grains with the spices and vegetable mixture. Pour in the vegetable broth or water, bring the mixture to a boil, then reduce heat to low so it simmers. Cover the pot and let the rice cook for 15-20 minutes, or until the rice is tender and the liquid has been absorbed.
  4. Add Beans and Greens: During the last few minutes of cooking, stir in the drained chickpeas or cannellini beans and the fresh chopped spinach or kale. Cover again and allow the greens to wilt and the beans to heat through, about 3-5 minutes.
  5. Finish and Serve: Remove the pot from heat and squeeze in fresh lemon juice. Drizzle a little olive oil if desired, then sprinkle with chopped fresh parsley or mint. For added flavor and texture, top with crumbled feta cheese, olives, or a drizzle of tahini if you like.
  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. This dish also freezes well—portion and freeze for quick meals on busy days.

Notes

  • You can substitute white rice with brown rice; increase cooking time accordingly (about 40-45 minutes) and add more liquid if needed.
  • Adjust seasoning to taste, especially salt and lemon juice, for balanced flavors.
  • For a vegan version, omit feta cheese and use tahini or olives as toppings.
  • Fresh herbs enhance flavor but dried herbs can be used if fresh are unavailable; reduce quantity by half.
  • Optional vegetables like zucchini or eggplant can be added for extra nutrition and texture.

Nutrition

Keywords: Mediterranean, rice and beans, healthy, vegetarian, chickpeas, spinach, easy dinner, meal prep, plant-based protein

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