If Healthy Mediterranean Rice and Beans sounds like something you should eat (but might taste like cardboard), I’m here to lovingly correct that assumption. This is the kind of dinner that makes your kitchen smell like a sunny little seaside café—garlicky, herby, warm spices doing their thing—while you’re still in yoga pants asking, “Wait… I cooked? And it’s actually gorgeous?”
It’s fast enough for weeknights, flexible enough for picky eaters, and hearty enough to keep everyone full without sending you into a food coma. Plus, it’s basically a one-pot wonder, which means fewer dishes… and more time to pretend you’re the kind of person who folds laundry the same day it’s washed.
Table of Contents
Why You’ll Love This Healthy Mediterranean Rice and Beans
- One-pot friendly: Your sink will not be personally offended tonight.
- Protein + fiber combo: Beans + rice = the classic power duo.
- Meal-prep gold: It reheats like a champ for lunches.
- Flexible ingredients: Use what you’ve got—this recipe won’t judge your pantry.
- Big flavor, minimal effort: The spices do the heavy lifting (as they should).
Ingredients You’ll Need
Think of this as your “clean-out-the-fridge” recipe that still tastes like you planned it.
Base
- Rice: Long grain white rice, basmati, or jasmine work best
Options: Brown rice or farro for extra fiber and chew. - Beans: Chickpeas, cannellini beans, or black beans (canned or cooked)
Also great: Lentils.
Veggies (the usual suspects)
- Onion
- Garlic
- Bell pepper
- Tomato
- Baby spinach
Herbs & Spices (the flavor squad)
- Dried oregano
- Ground cumin
- Smoked paprika
- Salt + pepper
- Fresh parsley and/or mint (for serving)
Bright + rich finish
- Olive oil
- Lemon juice
Optional add-ins (for “fancy but not fussy” vibes)
- Feta cheese
- Olives
- Capers
- Pine nuts
- Sun-dried tomatoes
- Tahini drizzle (highly encouraged if you want extra creamy vibes)
Easy swaps
- Low-carb: Quinoa or cauliflower rice
- Vegan: Skip the feta (or use a plant-based feta)
Refer to the recipe card below for exact ingredient measurements and full nutritional information.
Step-by-Step: How to Make It (Without Stress)
1) Sauté the aromatics
Grab a large skillet or pot and warm a splash of olive oil over medium heat. Add chopped onion and garlic. Cook until soft and fragrant—about 2–3 minutes.
If your house starts smelling amazing already, that’s normal. That’s the garlic doing its job.
2) Add vegetables and spices
Stir in diced bell pepper and tomatoes. Then add cumin, smoked paprika, oregano, salt, and pepper. Cook for another 2–3 minutes so the veggies start to soften and the spices bloom (a fancy phrase for “wake up and smell delicious”).
3) Cook the rice
Add your rice and stir well so it gets coated in all that seasoned goodness. Pour in water or vegetable broth, bring to a boil, then reduce to a simmer. Cover and cook 15–20 minutes, or until the rice is tender.
Chef tip: Keep the lid on. Every time you peek, the rice takes it personally.
4) Add beans and greens
During the last few minutes, stir in your beans and baby spinach. Cover again just until the spinach wilts and everything is heated through.
This is the moment the dish goes from “simple” to “wait, I could serve this to company.”
5) Finish and serve
Turn off the heat. Squeeze in fresh lemon juice, drizzle a little more olive oil, and shower it with fresh parsley or mint.
Top with feta, olives, capers, or a tahini drizzle if you’re feeling extra (and you should).
Chef Omar’s Tips (Because I’ve Learned the Hard Way)
- Use broth if you can. Water works, but vegetable broth adds instant depth—like you’ve been simmering something all day (spoiler: you have not).
- Rinse canned beans. Unless you really love that canned-bean perfume.
- Spinach goes in last. It wilts fast and doesn’t need a long lecture.
- Spices look “too much”? Don’t panic. Smoked paprika can look dramatic. It calms down once it hits the rice.
- Want extra crunch? Toast pine nuts in a dry pan for 2–3 minutes and sprinkle on top. It’s the “wow” factor with minimal effort.
A Little Story From My Kitchen
This recipe became a staple after a classic moment: friends popped by “for five minutes,” which is code for “we’re staying through dinner.” I had rice, chickpeas, a sad-looking bell pepper, and exactly one lemon rolling around like it paid rent. Twenty-five minutes later, everyone was scraping the pot like it was a five-star situation.
Moral of the story: Healthy Mediterranean Rice and Beans is what you make when life is chaotic and you still want to eat like a functional adult.
FAQs About Healthy Mediterranean Rice and Beans
Can I use brown rice or farro?
Absolutely. Brown rice and farro add more fiber and a nutty bite. Just adjust cooking time and liquid—both take longer than white rice.
What beans work best?
Chickpeas and cannellini beans are super “Mediterranean,” but black beans work too. Lentils are also a great substitute if that’s what you have.
How do I make it low-carb?
Swap the rice for cauliflower rice. Cook the veggies and spices first, then stir in cauliflower rice and beans near the end so it doesn’t get mushy.
Can I make it vegan?
Yes—just skip the feta or use a dairy-free alternative. A little extra lemon and olive oil keeps it rich and satisfying.
How long does it last in the fridge?
Store leftovers in an airtight container for up to 4 days. Reheat in the microwave or on the stovetop with a splash of water or broth to loosen it up.
Can I freeze it?
Yep. Freeze portions for easy future meals. Thaw overnight in the fridge and reheat gently.
Your New Weeknight Favorite
There’s something downright comforting about a bowl of Healthy Mediterranean Rice and Beans—it’s warm, filling, bright with lemon, and packed with those herby, cozy flavors that make dinner feel like a small win. Whether you keep it simple or load it up with feta and olives like you’re dining on a patio somewhere coastal (with zero mosquitoes), this recipe shows up for you.
Make it once, and I promise: Healthy Mediterranean Rice and Beans will quietly slide into your regular rotation… and then loudly demand a permanent spot in your meal prep plans.
Keep the Mediterranean Goodness Going
- If you loved the bright lemony finish in this bowl, you’ll probably be obsessed with Mediterranean Bean Salad Recipe (fresh, zesty & meal-prep friendly) — it’s the perfect no-cook side for hot days or busy lunches.
- Want a cozy, spoonable version for chilly nights? Slide into Tuscan White Bean Soup (cozy, creamy comfort in a bowl) and let your soup pot do the soothing.
- If chickpeas are your ride-or-die (same), try Roasted Veggie Chickpea Bowls (colorful power bowls with big flavor) for another easy, craveable dinner that screams “healthy but make it fun.”
- And for those nights you want bold spices without extra effort, this one’s a must: One-Pan Harissa Chickpeas (spicy-saucy, weeknight fast) — because your skillet deserves a little drama (the good kind).
Call to action: Tried this recipe? Leave a ⭐ star rating and a quick review—tell me what beans you used and whether you went Team Feta or Team Vegan! ⭐⭐⭐⭐⭐
Healthy Mediterranean Rice and Beans
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
Healthy Mediterranean Rice and Beans is a cozy, one-pot dinner loaded with tender rice, hearty beans, colorful veggies, warm spices, and a bright lemon-olive oil finish. Perfect for meal prep, busy weeknights, and “feed everyone with minimal effort” moments.
Ingredients
1 tbsp olive oil (plus more to finish)
1 small onion, diced
3 cloves garlic, minced
1 bell pepper (red or yellow), diced
1 cup diced tomatoes (or 1 (14.5 oz) can, drained slightly)
1 tsp ground cumin
1 tsp smoked paprika
1 tsp dried oregano
1/2 tsp salt (more to taste)
1/4 tsp black pepper
1 cup long-grain white rice (basmati or jasmine)
2 cups vegetable broth or water
1 (15 oz) can chickpeas or cannellini beans, rinsed and drained (about 1 1/2 cups)
1 (15 oz) can kidney beans or black beans, rinsed and drained (about 1 1/2 cups)
2 cups baby spinach
1–2 tbsp fresh lemon juice (to taste)
2 tbsp chopped fresh parsley and/or mint (for serving)
Optional add-ins (choose your favorite):
Feta cheese, crumbled
Sliced olives
Capers
Pine nuts (toasted)
Sun-dried tomatoes
Tahini drizzle
Instructions
Sauté aromatics: Heat olive oil in a large skillet or pot over medium heat. Add onion and cook 2–3 minutes until softened. Stir in garlic and cook 30 seconds.
Add veggies + spices: Add bell pepper and tomatoes. Stir in cumin, smoked paprika, oregano, salt, and pepper. Cook 2–3 minutes to soften slightly.
Cook the rice: Stir in rice to coat in spices. Add broth (or water), bring to a boil, then reduce to a simmer. Cover and cook 15–20 minutes, until rice is tender and liquid is absorbed.
Add beans + greens: Stir in beans and spinach. Cover 2–3 minutes, until spinach wilts and everything is heated through.
Finish: Remove from heat. Stir in lemon juice, drizzle with a little extra olive oil, and top with parsley/mint. Add feta/olives/tahini if desired.
Notes
Rice swaps: Brown rice or farro work great but need more liquid and longer cook time.
Bean swaps: Chickpeas, cannellini, black beans, lentils—this recipe is flexible.
Low-carb option: Use cauliflower rice (add near the end; don’t simmer 15–20 minutes).
Vegan option: Skip feta or use dairy-free feta.
Storage: Refrigerate up to 4 days. Reheat with a splash of broth/water. Freeze portions for up to 2 months.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 Serving
- Calories: 390 kcal
- Sugar: 6 g
- Sodium: 520 mg
- Fat: 9 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 65 g
- Fiber: 10 g
- Protein: 14 g
- Cholesterol: 0 mg