Print

Healthy Mediterranean Rice and Beans Recipe

Healthy Mediterranean Rice and Beans Recipe
Print Recipe

★★★★★

4.7 from 16 reviews

A wholesome and flavorful Healthy Mediterranean Rice and Beans recipe that combines aromatic spices, fresh vegetables, and nutrient-rich beans for a comforting vegetarian meal. Perfect for a quick weeknight dinner or meal prep, this dish is packed with Mediterranean flavors and is customizable with optional toppings like feta, olives, and tahini.

Ingredients

Scale

Main 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 olive oil over medium heat. Add the chopped onion and minced garlic, cooking for about 3-4 minutes until soft and fragrant, stirring occasionally to prevent burning.
  2. Add Vegetables and Spices: Stir in the diced red bell pepper and tomato. Sprinkle in the cumin, smoked paprika, dried oregano, salt, and pepper. Cook this mixture for 2-3 minutes until the vegetables soften and the spices release their aroma.
  3. Cook the Rice: Add the uncooked rice to the skillet and stir well to coat it evenly with the vegetables and spices. Pour in the vegetable broth or water, bring the mixture to a boil, then reduce the heat to low to simmer. Cover the pot and cook for 15-20 minutes or until the rice is tender and the liquid is absorbed.
  4. Add Beans and Greens: During the last 5 minutes of cooking, gently fold in the drained chickpeas or cannellini beans and the chopped spinach or kale. Cover 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 to brighten the flavors. Drizzle a little olive oil over the dish and top with chopped parsley or mint. Add optional toppings like crumbled feta, olives, or a tahini drizzle if desired. Serve warm.

Notes

  • Use vegetable broth instead of water for extra flavor.
  • For a gluten-free version, confirm that your vegetable broth and spices do not contain gluten.
  • Leftovers can be refrigerated for up to 4 days or frozen for longer storage.
  • Adjust lemon juice and salt to taste before serving.
  • Substitute kale with spinach or any leafy green of choice.
  • Add a pinch of red pepper flakes for added heat if desired.

Nutrition

Keywords: Mediterranean Rice and Beans, healthy rice and beans, vegetarian Mediterranean recipe, chickpea rice dish, easy Mediterranean dinner

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