This Mediterranean Rice and Beans recipe brings together rice, beans, vegetables, and fragrant herbs in a way that feels both comforting and vibrant.
It’s budget-friendly, easy to customize, and perfect for meal prep or a satisfying weeknight dinner.
Whether you’re embracing a plant-based lifestyle or simply looking to explore healthier meals, Mediterranean rice and beans offers a delicious starting point.
Let’s get into how you can make it effortlessly at home.
Ingredients You’ll Need (And Substitutions)
One of the best things about Mediterranean rice and beans is how flexible it is. Here’s what you’ll need, along with a few easy swaps:
- Rice: Long grain white rice, basmati, or jasmine work best. Brown rice or farro can be used for added fiber.
- Beans: Canned or cooked chickpeas, cannellini beans, or even black beans. Lentils are also a great substitute.
- Vegetables: Onion, garlic, bell pepper, tomato, and baby spinach are commonly used.
- Herbs and Spices: Dried oregano, ground cumin, smoked paprika, fresh parsley, and mint.
- Olive Oil and Lemon Juice: For flavor and richness.
- Optional Add-Ins: Feta cheese, olives, capers, pine nuts, or sun-dried tomatoes.
- Substitutions: Use quinoa or cauliflower rice for a low-carb variation. Omit cheese for a vegan version.
Step-by-Step Cooking Instructions
Making this dish is straightforward, and it all comes together in one pot if desired.
- Sauté the Aromatics:
In a large skillet or pot, heat olive oil over medium heat. Add chopped onion and garlic, cooking until soft and fragrant. - Add Vegetables and Spices:
Stir in diced bell pepper and tomatoes. Sprinkle in cumin, paprika, oregano, salt, and pepper. Cook for 2-3 minutes until vegetables soften. - Cook the Rice:
Add the rice and stir well to coat it with the spices. Pour in water or vegetable broth, bring to a boil, then reduce to a simmer. Cover and cook for 15-20 minutes or until rice is tender. - Add Beans and Greens:
Stir in cooked beans and fresh spinach during the last few minutes of cooking. Cover until the greens are wilted and everything is heated through. - Finish and Serve:
Squeeze in fresh lemon juice, drizzle with olive oil, and top with chopped parsley or mint. Add feta, olives, or tahini if desired. - Storage Tips:
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat on the stovetop or microwave. You can also freeze portions for future meals.
Serving Ideas and Pairings
This dish is incredibly versatile and easy to repurpose throughout the week. Here are some tasty ideas:
- Serve in a bowl with a side of hummus, tzatziki, or baba ganoush.
- Add grilled vegetables, chicken, or lamb for more protein.
- Use as filling for wraps or Mediterranean-style burritos.
- Top with avocado, pickled onions, or a creamy tahini dressing.
- Sprinkle with toasted pine nuts for extra crunch.
Nutrition Breakdown & Health Benefits
Mediterranean rice and beans isn’t just delicious—it’s also incredibly nutritious.
- High in Fiber and Protein: Thanks to legumes and whole grains.
- Heart-Healthy Fats: Olive oil provides monounsaturated fats known to support cardiovascular health.
- Antioxidant Rich: Tomatoes, spinach, garlic, and herbs are packed with anti-inflammatory compounds.
- Balanced and Filling: The combination of complex carbs, healthy fats, and plant-based protein makes it a satisfying meal.
- Diet-Friendly: This dish is naturally vegetarian, gluten-free, and can be made vegan or low-carb with simple tweaks.
Nutrition Facts (Per Serving – Approximate)
- Calories: 390 kcal
- Protein: 12 g
- Carbohydrates: 55 g
- Fiber: 9 g
- Fat: 13 g
Tips to Customize Your Mediterranean Rice and Beans
Get creative with your ingredients to keep things interesting:
- Use quinoa, farro, or bulgur in place of rice for added nutrients.
- Add spice with harissa paste, chili flakes, or hot sauce.
- Stir in a tahini-lemon dressing for extra creaminess.
- Toss in roasted vegetables like zucchini, eggplant, or cauliflower.
- Sprinkle nuts or seeds for a crunchy texture contrast.
Whether you’re prepping lunches for the week or feeding a hungry family, these small changes can keep the dish fresh and exciting.
Recipe FAQ’s
Can I use brown rice instead of white rice?
Yes, but increase the cooking time and liquid. Brown rice typically takes 40–45 minutes and needs about 2 ½ cups of liquid per cup of rice.
Can I make it ahead of time?
Absolutely. It stores well in the fridge for up to 4 days and is freezer-friendly.
What beans work best in this recipe?
Chickpeas, cannellini beans, or even lentils work great.
Healthy Mediterranean Rice and Beans
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
Sauté the Aromatics:
- In a large skillet or pot, heat olive oil over medium heat. Add chopped onion and garlic, cooking until soft and fragrant.
Add Vegetables and Spices:
- Stir in diced bell pepper and tomatoes. Sprinkle in cumin, paprika, oregano, salt, and pepper. Cook for 2-3 minutes until vegetables soften.
Cook the Rice:
- Add the rice and stir well to coat it with the spices. Pour in water or vegetable broth, bring to a boil, then reduce to a simmer. Cover and cook for 15-20 minutes or until rice is tender.
Add Beans and Greens:
- Stir in cooked beans and fresh spinach during the last few minutes of cooking. Cover until the greens are wilted and everything is heated through.
Finish and Serve:
- Squeeze in fresh lemon juice, drizzle with olive oil, and top with chopped parsley or mint. Add feta, olives, or tahini if desired.
Storage Tips:
- Store leftovers in an airtight container in the fridge for up to 4 days. Reheat on the stovetop or microwave. You can also freeze portions for future meals.