Name: Healthy Mediterranean Rice and Beans
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 2 tablespoons olive oil; 1 yellow onion, finely chopped; 3 garlic cloves, minced; 1 red bell pepper, diced; 1 tomato, diced; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; 1 teaspoon dried oregano; 1 cup long grain white rice; 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; 2 tablespoons lemon juice; 2 tablespoons fresh parsley or mint, chopped; Salt and pepper, to taste; Optional toppings: crumbled feta, olives, tahini drizzle

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Why You’ll Love This Recipe

This dish is a beautiful balance of flavor, nutrition, and simplicity. The warm spices, fresh herbs, and citrusy finish make every bite bright and comforting. It’s versatile enough to serve as a full meal or a side, and it works wonderfully for meal prep since it keeps well in the fridge. Best of all, it’s made with simple pantry staples, so you can put together a healthy, Mediterranean-inspired dish without fuss.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Olive oil
Yellow onion, finely chopped
Garlic, minced
Red bell pepper, diced
Tomato, diced
Ground cumin
Smoked paprika
Dried oregano
Long grain white rice
Vegetable broth or water
Chickpeas or cannellini beans, drained and rinsed
Fresh spinach or kale, roughly chopped
Lemon juice
Fresh parsley or mint, chopped
Salt and pepper to taste

Optional toppings: crumbled feta, olives, tahini drizzle

Directions

Heat olive oil in a large skillet or pot over medium heat. Add onion and garlic, cooking until soft and fragrant.
Stir in bell pepper and tomato. Season with cumin, smoked paprika, oregano, salt, and pepper. Cook for 2–3 minutes.
Add rice and stir to coat with spices. Pour in vegetable broth or water, bring to a boil, then reduce to a simmer. Cover and cook for 15–20 minutes, until rice is tender.
Stir in beans and fresh greens during the last few minutes of cooking. Cover until greens are wilted.
Finish with lemon juice, a drizzle of olive oil, and fresh herbs. Add optional toppings like feta, olives, or tahini if desired.

Servings and timing

This recipe makes 4 servings.
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes

Variations

Use brown rice or quinoa instead of white rice for extra fiber.
Swap chickpeas for lentils or black beans for a different flavor profile.
Add zucchini, eggplant, or mushrooms for more vegetables.
Mix in raisins or dried cranberries for a touch of sweetness.
Make it spicier by adding chili flakes or harissa paste.
Top with grilled chicken or shrimp if you prefer a non-vegan option.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop with a splash of broth or water to prevent dryness, or warm in the microwave. This dish also freezes well—store in freezer-safe containers for up to 2 months and thaw overnight before reheating.

FAQs

Is this recipe vegan?

Yes, it is naturally vegan. Optional toppings like feta can be added for a vegetarian version.

Can I use brown rice instead of white rice?

Yes, but it will require a longer cooking time—about 40–45 minutes.

What beans work best for this recipe?

Chickpeas and cannellini beans are classic, but black beans, lentils, or kidney beans can also be used.

Can I make this dish ahead of time?

Yes, it keeps well in the fridge for meal prep and reheats beautifully.

Can I freeze Mediterranean rice and beans?

Absolutely. Store portions in airtight containers and freeze for up to 2 months.

How do I keep the rice from sticking?

Make sure to stir occasionally while cooking and use enough broth or water to fully cover the rice.

What can I serve with this dish?

It pairs well with grilled meats, roasted vegetables, or a simple green salad.

Can I use canned tomatoes instead of fresh?

Yes, canned diced tomatoes work well if fresh aren’t available.

How do I make it spicier?

Add chili flakes, cayenne, or a spoonful of harissa for extra heat.

Is this dish gluten-free?

Yes, it’s naturally gluten-free as long as all added ingredients (like broth) are certified gluten-free.

Conclusion

Healthy Mediterranean Rice and Beans is a simple yet flavorful dish that celebrates the fresh, wholesome ingredients of the Mediterranean diet. With its bright herbs, hearty beans, and zesty lemon finish, it’s a nutritious and delicious choice for any day of the week. Whether you enjoy it as a main or a side, this one-pot recipe is sure to become a staple in your kitchen.