Name: Healthy Mediterranean Rice and Beans Recipe
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Mediterranean
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; Crumbled feta cheese; Olives; Tahini drizzle

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Introduction

This Healthy Mediterranean Rice and Beans dish is a flavorful, nourishing meal perfect for any day of the week. Combining vibrant vegetables, hearty beans, and fragrant spices, it’s a wholesome one-pot dinner that’s both satisfying and easy to prepare.

A close-up view of a white bowl filled with a colorful mix of cooked rice, light brown beans, chopped bright red and yellow bell peppers, and bits of green leafy herbs scattered throughout. The rice grains are soft and slightly coated in a light orange sauce, giving the dish a warm, inviting look. The beans are evenly mixed in, adding texture and a creamy light brown color. The leafy green herbs are fresh and coarsely chopped, resting on top and throughout the dish, adding brightness and freshness. The bowl sits on a white marbled surface, enhancing the vibrant colors of the food. Photo taken with an iphone --ar 4:5 --v 7

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

Step 1: In a large skillet or pot, heat the olive oil over medium heat. Add the chopped onion and garlic and cook until they are soft and fragrant, about 3-4 minutes.
Step 2: Stir in the diced red bell pepper and tomato. Sprinkle in the ground cumin, smoked paprika, dried oregano, salt, and pepper. Cook for 2-3 minutes until the vegetables begin to soften.
Step 3: Add the uncooked rice and stir well to coat it evenly with the spices and vegetables.
Step 4: Pour in the vegetable broth or water. Bring the mixture to a boil, then reduce the heat to low and cover. Let it simmer for 15-20 minutes, or until the rice is tender and liquid is absorbed.
Step 5: Stir in the drained beans and fresh spinach or kale during the last few minutes of cooking. Cover the pot again until the greens have wilted and everything is heated through.
Step 6: Remove from heat and squeeze in the lemon juice. Drizzle with a little olive oil and sprinkle with chopped parsley or mint. Add optional toppings such as crumbled feta, olives, or a tahini drizzle if desired. Serve warm.

Tips & Variations

For a nuttier flavor, try using brown rice; just increase the cooking time and liquid accordingly.
Switch up the greens to Swiss chard or arugula based on what you have available.
Add a pinch of red pepper flakes for a spicier kick.
Use homemade vegetable broth for a richer taste.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave with a splash of water or broth to keep the rice moist.

How to Serve

A close-up view of a colorful dish made with three main layers: the base consists of long, cooked white rice grains mixed with small diced pieces of red and yellow bell peppers, finely chopped translucent onions, and small light beige beans scattered throughout. The rice layer has an orange tint from seasoning and sauce, giving it a warm look. Over the rice and beans, there are pieces of bright green leafy herbs sprinkled evenly, adding freshness. The textures vary from soft rice grains, smooth beans, to slightly crisp bell peppers, all blending in a white bowl set on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned rice or beans in this recipe?

Canned beans work well once drained and rinsed, but rice should be uncooked to absorb the flavors and cook properly in this dish. Using pre-cooked or canned rice is not recommended.

Is this recipe suitable for vegans?

Yes, the main recipe is vegan if you omit optional toppings like feta cheese. You can also choose plant-based toppings such as tahini or olives to keep it vegan-friendly.