Healthy Mediterranean Rice and Beans
This Mediterranean Rice and Beans is a wholesome, one-pot dish inspired by the bold, bright flavors of the Mediterranean diet. Featuring long grain rice, tender chickpeas, sautéed vegetables, olive oil, fresh herbs, and a touch of lemon, it’s both nourishing and deeply satisfying.Perfect as a meatless main or hearty side, this recipe is naturally vegan, gluten-free, and loaded with fiber, plant protein, and anti-inflammatory ingredients. Whether you're meal prepping or cooking for the family, it’s a budget-friendly go-to that’s as healthy as it is delicious.
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.