Healthy Mediterranean Rice and Beans Recipe
A wholesome and flavorful Healthy Mediterranean Rice and Beans recipe featuring aromatic spices, fresh vegetables, and nutritious greens. This one-pot meal combines long grain rice, chickpeas or cannellini beans, and vibrant Mediterranean seasonings, making it an ideal easy-to-make dish perfect for a nutritious lunch or dinner.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegan
Ingredients
Scale
Main 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 cheese
- Olives
- Tahini drizzle
Instructions
- Sauté the Aromatics: In a large skillet or pot, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped onion and minced garlic, cooking them until they become soft and fragrant, about 3-5 minutes.
- Add Vegetables and Spices: Stir in the diced red bell pepper and medium diced tomato. Sprinkle in 1 teaspoon each of ground cumin, smoked paprika, dried oregano, along with salt and pepper to taste. Cook this mixture for 2-3 minutes until the vegetables begin to soften and spices are aromatic.
- Cook the Rice: Add 1 cup of long grain white rice to the skillet and stir well to coat the rice with the spices and vegetables. Pour in 2 cups of vegetable broth or water and bring the mixture to a boil. Once boiling, reduce the heat to a simmer, cover with a lid, and cook for 15-20 minutes or until the rice is tender and the liquid is absorbed.
- Add Beans and Greens: During the last few minutes of cooking the rice, stir in the drained and rinsed chickpeas or cannellini beans along with 2 cups of roughly chopped fresh spinach or kale. Cover the pot again and allow the greens to wilt and everything to heat through, about 3-5 minutes.
- Finish and Serve: Remove from heat and squeeze in 1 tablespoon of fresh lemon juice, drizzle with a bit of olive oil if desired, and mix in 2 tablespoons of chopped fresh parsley or mint. Serve the dish with optional toppings such as crumbled feta cheese, olives, or a tahini drizzle for added Mediterranean flavor.
Notes
- You can substitute kale with other sturdy greens like Swiss chard or collard greens if desired.
- Use vegetable broth for added flavor or water for a lighter dish.
- Adjust lemon juice to taste for a brighter finish.
- Optional toppings like feta and olives introduce additional saltiness; adjust seasoning accordingly.
- This recipe is vegan if you omit the optional feta cheese.
- Leftovers keep well in the fridge for up to 3 days and reheat nicely.
Keywords: Mediterranean rice and beans, healthy rice recipe, vegetarian rice dish, chickpea rice, easy one-pot meal, vegan Mediterranean food
