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Healthy Mediterranean Rice and Beans topped with fresh parsley, featuring seasoned rice, mixed beans, tomatoes, peppers, and leafy greens.

Healthy Mediterranean Rice and Beans


  • Author: Omar
  • 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

Scale
  • 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

  • 12 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

  1. 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.

  2. Add veggies + spices: Add bell pepper and tomatoes. Stir in cumin, smoked paprika, oregano, salt, and pepper. Cook 2–3 minutes to soften slightly.

  3. 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.

  4. Add beans + greens: Stir in beans and spinach. Cover 2–3 minutes, until spinach wilts and everything is heated through.

  5. 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