Description
Healthy Mediterranean Rice and Beans is a vibrant, one-pot dish featuring long grain rice, hearty chickpeas, fresh vegetables, herbs, and a touch of lemon. Wholesome, satisfying, and naturally vegan, it’s perfect as a plant-based main or a filling side.
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
Instructions
- 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.
Notes
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.
Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 2 months.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 280
- Sugar: 4g
- Sodium: 450mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
