Healthy Mediterranean Rice and Beans

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Created on August 26th, 2025 at 05:17 pm

Vegan rice and beans dish with tomatoes, spinach, and lemon

Bright, bold, and beautifully plant-powered 🌿

This Healthy Mediterranean Rice and Beans is everything a busy weeknight dinner should be — fast, filling, and flavor-packed. With fragrant rice, protein-rich chickpeas, and colorful veggies all in one pot, it’s a Mediterranean dream come true. The smoky spices and lemony finish bring just the right amount of zing, while fresh herbs add a pop of brightness. Whether you’re eating vegan, going gluten-free, or simply craving a healthy dinner without fuss, this wholesome dish checks every box. Perfect for meal prep, a family dinner, or even your next lunch bowl!

⏱️ Time Breakdown

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4

📝 Ingredients List

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

✨ Kitchen Tools You’ll Need

This recipe doesn’t require fancy gadgets, just a few reliable kitchen basics to keep everything simple and stress-free:

Large skillet or pot with lid
Cutting board
Sharp knife
Measuring cups & spoons
Mixing spoon or spatula
Can opener
Citrus juicer (optional)

👩‍🍳 Step-by-Step Beginner-Friendly Instructions

Sauté the Aromatics
Heat olive oil in a large skillet over medium heat. Add chopped onion and garlic. Cook for 2–3 minutes until softened and fragrant. 🧄🧅
Add Vegetables and Spices
Stir in diced bell pepper and tomato. Sprinkle in cumin, smoked paprika, oregano, salt, and pepper. Cook for another 2–3 minutes until veggies soften and the spices bloom.
Cook the Rice
Add uncooked rice and stir well to coat with the spices. Pour in vegetable broth or water. Bring to a boil, then reduce to a simmer. Cover and cook for 15–20 minutes until rice is tender and liquid is absorbed.
Add Beans and Greens
Stir in chickpeas and spinach or kale during the last 3–5 minutes of cooking. Cover again until greens wilt and beans are warmed through. 🥬
Finish and Serve
Remove from heat. Stir in lemon juice and a final drizzle of olive oil. Sprinkle with chopped parsley or mint. Top with feta, olives, or tahini if desired. Serve warm and enjoy! 🍋✨

💡 Pro Tips

Storage: Refrigerate leftovers in an airtight container for up to 4 days. Great for meal prep!
Substitutions: Use brown rice or quinoa for a whole grain option. Swap chickpeas with black beans or lentils if preferred.
Add Protein: Add grilled chicken, tofu, or a soft-boiled egg on top for extra protein.
Serving Ideas: Serve in a bowl with hummus, pita bread, or a side Greek salad for a complete Mediterranean plate.

📊 Nutrition Table

Serving Size	Calories	Protein	Carbs	Fat	Fiber	Sugar
1 plate	390	14g	45g	12g	9g	6g

Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.