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Healthy Mediterranean Rice and Beans Recipe

Healthy Mediterranean Rice and Beans Recipe
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★★★★★

5.1 from 12 reviews

This Healthy Mediterranean Rice and Beans recipe is a flavorful, nourishing, and easy-to-make vegetarian dish that combines wholesome ingredients like chickpeas, fresh spinach, and aromatic spices. Perfect as a light main course or a hearty side, it’s packed with vibrant Mediterranean flavors and healthy nutrients.

Ingredients

Scale

Vegetables and Aromatics

  • 1 medium yellow onion, finely chopped
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 medium tomato, diced
  • 2 cups fresh spinach or kale, roughly chopped

Spices and Seasonings

  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • 1 tablespoon lemon juice, plus more to taste
  • 2 tablespoons chopped fresh parsley or mint

Pantry Staples

  • 1 tablespoon olive oil
  • 1 cup long grain white rice (uncooked)
  • 2 cups vegetable broth or water
  • 1 can (15 oz) chickpeas or cannellini beans, drained and rinsed

Optional Toppings

  • Crumbled feta cheese
  • Olives
  • Tahini drizzle

Instructions

  1. Sauté the Aromatics: In a large skillet or pot, heat olive oil over medium heat. Add the finely chopped onion and minced garlic. Cook them until they become soft and fragrant, about 3-4 minutes.
  2. Add Vegetables and Spices: Add the diced red bell pepper and tomato into the skillet. Sprinkle in the ground cumin, smoked paprika, dried oregano, salt, and pepper. Stir to combine and cook for 2-3 minutes until the vegetables soften and release their aroma.
  3. Cook the Rice: Stir in the uncooked long grain white rice, coating it well with the spices and vegetable mixture. Pour in the vegetable broth or water, and bring to a boil. Once boiling, reduce the heat to a low simmer, cover the pot, and cook for 15-20 minutes or until the rice is tender and has absorbed the liquid.
  4. Add Beans and Greens: In the last few minutes of cooking, stir in the drained chickpeas or cannellini beans and the fresh spinach or kale. Cover again and cook until the greens have wilted and everything is heated through, approximately 3-5 minutes.
  5. Finish and Serve: Remove from heat and squeeze in fresh lemon juice to brighten the flavors. Drizzle with additional olive oil and sprinkle chopped fresh parsley or mint on top. For added richness and Mediterranean flair, top with crumbled feta cheese, olives, or a tahini drizzle if desired.
  6. Storage Tips: Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop or in the microwave. This dish can also be frozen in portions for up to 2 months for convenient future meals.

Notes

  • For a vegan version, omit the feta cheese or substitute with a plant-based alternative.
  • You can swap long grain white rice with brown rice or quinoa for added fiber and nutrients; adjust cooking time accordingly.
  • If you prefer a spicier dish, add crushed red pepper flakes along with the cumin and paprika.
  • Using homemade vegetable broth will enhance the flavor, but store-bought broth or water works well.
  • Fresh herbs like mint or parsley add a refreshing finish—feel free to experiment with other herbs such as cilantro.

Nutrition

Keywords: Mediterranean rice and beans, healthy vegetarian recipe, chickpea rice, spinach rice dish, easy Mediterranean dinner

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