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; Salt and pepper to taste; 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; Crumbled feta (optional); Olives (optional); Tahini drizzle (optional)

Introduction

This Healthy Mediterranean Rice and Beans dish is a flavorful and nourishing meal perfect for any day of the week. Packed with vibrant vegetables, aromatic spices, and wholesome ingredients, it offers a satisfying balance of taste and nutrition. Whether served as a main course or a side, it brings Mediterranean-inspired goodness to your table.

A close-up of a white bowl filled with a colorful mix of cooked rice, small light brown beans, bright red and yellow diced peppers, and fresh chopped dark green herbs scattered on top. The rice has an orange tint, likely from seasoning or sauce, and the beans are round and smooth, giving the dish a varied texture. The small pieces of vegetables add a pop of color throughout the dish, while the herbs add a fresh green contrast. The bowl is set against a white marbled surface. 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: crumbled feta, olives, tahini drizzle

Instructions

Step 1: In a large skillet or pot, heat olive oil over medium heat. Add the chopped onion and minced garlic, cooking until soft and fragrant, about 3-5 minutes.

Step 2: Stir in the diced red bell pepper and tomato. Sprinkle in 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 to the skillet and stir well to coat it with the spices and vegetables.

Step 4: Pour in the vegetable broth or water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15-20 minutes, or until the rice is tender and liquid absorbed.

Step 5: Stir in the drained beans and fresh spinach or kale during the last few minutes of cooking. Cover again until the greens are wilted and everything is heated through.

Step 6: Remove from heat and squeeze in fresh lemon juice. Drizzle with additional olive oil if desired, then sprinkle chopped parsley or mint on top.

Step 7: Serve warm, optionally topped with crumbled feta, olives, or a tahini drizzle for extra Mediterranean flair.

Tips & Variations

For a heartier meal, use brown rice but increase cooking time accordingly.

Swap chickpeas for cannellini or black beans depending on preference.

Add a pinch of red pepper flakes for a spicy kick.

Use kale instead of spinach for a more robust texture and flavor.

Fresh herbs like dill or basil can be used in place of parsley or mint for different flavor profiles.

FAQs

Can I use brown rice instead of white rice?

Yes, you can use brown rice, but keep in mind it will require a longer cooking time and more liquid. Adjust accordingly to ensure the rice cooks fully and absorbs the flavors well.

Is this meal suitable for vegans?

This recipe is naturally vegan if you omit optional toppings like feta cheese or tahini. Use plant-based additions to keep it vegan-friendly while maintaining flavor.