Description
This Healthy Mediterranean Rice and Beans recipe is a flavorful and nutritious dish that combines aromatic spices with wholesome ingredients like beans, rice, and fresh vegetables. Perfect for a satisfying meal that’s easy to make.
Ingredients
Scale
Aromatics:
- 1 tablespoon olive oil
- 1 medium yellow onion (finely chopped)
- 3 cloves garlic (minced)
Vegetables and Spices:
- 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
Main Ingredients:
- 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
Instructions
- Sauté the Aromatics: In a large skillet or pot, heat olive oil over medium heat. Add chopped onion and garlic, cooking until soft and fragrant.
- Add Vegetables and Spices: Stir in diced bell pepper and tomatoes. Sprinkle in cumin, paprika, oregano, salt, and pepper. Cook for 2-3 minutes until vegetables soften.
- Cook the Rice: Add the rice and stir well to coat it with the spices. Pour in water or vegetable broth, bring to a boil, then reduce to a simmer. Cover and cook for 15-20 minutes or until rice is tender.
- Add Beans and Greens: Stir in cooked beans and fresh spinach during the last few minutes of cooking. Cover until the greens are wilted and everything is heated through.
- Finish and Serve: Squeeze in fresh lemon juice, drizzle with olive oil, and top with chopped parsley or mint. Add feta, olives, or tahini if desired.
Notes
- This dish pairs well with a side of Greek yogurt or a simple cucumber salad.
- Feel free to customize the recipe by adding your favorite Mediterranean spices or additional veggies.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 3g
- Sodium: 680mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 51g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 0mg
Keywords: Mediterranean, Rice and Beans, Healthy Recipe, Vegetarian, Easy, One-Pot Meal
