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Healthy Mediterranean Rice and Beans Recipe

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4.5 from 200 reviews

A healthy and versatile Mediterranean rice and beans dish combining aromatic spices, fresh vegetables, and protein-rich legumes. This one-pot recipe is easy to prepare, naturally vegetarian and gluten-free, and can be customized with various add-ins like feta cheese, olives, or pine nuts for added flavor and texture.

Ingredients

Scale

Grains and Legumes

  • 1 cup long grain white rice (or basmati/jasmine)
  • 1 ½ cups cooked chickpeas (or canned, drained and rinsed)

Vegetables

  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 bell pepper, diced
  • 2 medium tomatoes, diced
  • 2 cups fresh baby spinach

Herbs and Spices

  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • Salt and black pepper to taste
  • 2 tbsp fresh parsley, chopped (optional garnish)
  • 1 tbsp fresh mint, chopped (optional garnish)

Liquids and Fats

  • 2 tbsp olive oil
  • 2 ¼ cups water or vegetable broth
  • 2 tbsp fresh lemon juice

Optional Add-Ins

  • ½ cup crumbled feta cheese
  • ¼ cup olives, sliced
  • 2 tbsp capers
  • 2 tbsp toasted pine nuts
  • Sun-dried tomatoes to taste

Instructions

  1. Sauté the Aromatics: Heat olive oil in a large skillet or pot over medium heat. Add chopped onion and minced garlic, cooking until they become soft and fragrant, about 3-4 minutes.
  2. Add Vegetables and Spices: Stir in diced bell pepper and tomatoes. Sprinkle in dried oregano, ground cumin, smoked paprika, salt, and black pepper. Cook for 2-3 minutes until the vegetables soften and spices become aromatic.
  3. Cook the Rice: Add the rice to the pot and stir well, coating the grains with the oil and spices. Pour in water or vegetable broth and bring to a boil. Once boiling, reduce the heat to low, cover the pot, and simmer for 15-20 minutes or until the rice is tender and liquid absorbed.
  4. Add Beans and Greens: During the last few minutes of cooking, stir in cooked chickpeas and fresh baby spinach. Cover again and cook just until the spinach wilts and the beans are heated through, about 3-5 minutes.
  5. Finish and Serve: Remove from heat, squeeze fresh lemon juice over the dish, and drizzle with more olive oil if desired. Garnish with chopped parsley or mint, and add optional toppings like crumbled feta, sliced olives, capers, or toasted pine nuts. Serve warm.

Notes

  • Use brown rice or farro instead of white rice for added fiber and a nuttier flavor.
  • For a vegan version, omit feta cheese and use vegetable broth.
  • Quinoa or cauliflower rice can replace regular rice for low-carb variations.
  • Leftovers keep well in an airtight container in the refrigerator for up to 4 days; reheat gently on stovetop or microwave.
  • You can freeze portions for up to one month for convenient meal prep.
  • Enhance protein by adding grilled chicken, lamb, or tofu when serving.
  • Adjust spices according to taste preference—add chili flakes for heat if desired.

Keywords: Mediterranean rice and beans, healthy rice dish, vegetarian rice recipe, one-pot rice and beans, Mediterranean diet, easy healthy dinner

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