Description
This Healthy Mediterranean Rice and Beans recipe is a vibrant, one-pot meal packed with flavors and wholesome ingredients. Combining tender rice, nutritious beans, and fresh vegetables with aromatic Mediterranean spices, it offers a satisfying and balanced dish that’s perfect for a quick weekday dinner or meal prep. The recipe is versatile, allowing ingredient swaps like brown rice, quinoa, or different beans to suit your preference.
Ingredients
Scale
Vegetables and Aromatics
- 1 tablespoon extra virgin olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 medium zucchini, diced
Grains and Legumes
- 1 cup (200 g) long-grain rice or basmati rice
- 1 can (15 oz / 425 g) cannellini beans or chickpeas, drained and rinsed
Liquids and Canned Goods
- 1 can (15 oz / 425 g) diced tomatoes (no added salt)
- 2 ½ cups (600 ml) vegetable broth or water
Spices and Seasonings
- 1 teaspoon dried oregano
- ½ teaspoon ground cumin
- ½ teaspoon smoked paprika
- Salt and black pepper, to taste
Finishing Touches
- Juice of ½ lemon
- 2 tablespoons chopped fresh parsley or basil, for garnish
Instructions
- Heat the oil and sauté aromatics: Heat the olive oil in a large skillet over medium heat. Add the finely chopped onion and cook for 3 to 4 minutes until softened and translucent. Stir in the minced garlic and cook for another 30 seconds until fragrant.
- Add the vegetables and soften: Add the diced red bell pepper and zucchini to the skillet. Sauté for about 5 minutes until the vegetables become tender but still retain some bite.
- Toast the rice and add spices: Stir in the rice and toast it for 1 to 2 minutes, allowing it to absorb some of the flavors. Then add the dried oregano, ground cumin, smoked paprika, salt, and black pepper, stirring well to combine.
- Add liquids and simmer: Pour in the diced tomatoes along with their juices and the vegetable broth. Bring the mixture to a gentle simmer.
- Cook the rice covered: Cover the skillet with a lid and cook over low heat for 15 to 18 minutes, or until the rice is tender and the liquid has been absorbed.
- Incorporate the beans: Stir in the drained and rinsed cannellini beans or chickpeas, then cook uncovered for 2 to 3 minutes to warm them through.
- Finish and serve: Remove from heat, add the juice of half a lemon, and garnish with fresh chopped parsley or basil. Serve the dish warm for a wholesome Mediterranean meal.
Notes
- Swap the white rice for brown rice or quinoa for a nuttier flavor and increased fiber content.
- Add kalamata olives or sun-dried tomatoes for extra Mediterranean flair.
- Stir in fresh spinach or kale just before serving for added greens and nutrition.
- Top with crumbled feta cheese for a creamy, tangy finish; omit to keep the dish vegan.
- Use black beans or kidney beans as alternatives to chickpeas or cannellini beans.
