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
