As I stirred a pot of Mediterranean Rice and Beans, the inviting aroma of smoky paprika and fresh garlic filled my kitchen, reminding me of sun-soaked afternoons by the sea. This nourishing, plant-based delight not only celebrates the vibrant flavors of the Mediterranean but is also incredibly quick to prepare, making it perfect for busy weeknights or a satisfying meal prep option. Each bowl is a fusion of high-fiber goodness, packed with colorful vegetables and protein-rich beans that keep you feeling full and satisfied. Whether you’re a seasoned home chef or just stepping into cooking, this customizable one-pot wonder will quickly become a beloved staple in your kitchen. Curious how to create this delicious dish? Let’s dive in! Why is this dish a must-try? Deliciously Nutritious: This Mediterranean Rice and Beans combines vibrant veggies and wholesome beans for a nutrient-packed dish that supports your health. Quick and Easy: With just one pot, enjoy a delightful meal on those busy days without sacrificing flavor or quality. Customizable: Tailor it to your taste! Feel free to add seasonal vegetables or spice levels, making each preparation unique. Meal Prep Friendly: As a leftover superstar, this dish stores well, perfect for weeknight meals or batch cooking. Satisfying and Filling: Packed with high-fiber ingredients to keep you full longer, it’s a satisfying option for everyone. If you’re looking to further enhance your meal collection, don’t miss out on our Cheesy Hamburger Rice for a comforting twist or the fresh flavors in our Fourth July Rice. Mediterranean Rice and Beans Ingredients • Wondering what goes into this wholesome dish? Here’s your ingredient guide! For the Base Long-grain white rice (or basmati/jasmine) – The perfect base for a fluffy, satisfying meal; substitute with brown rice for extra fiber. Olive oil – Adds a rich flavor and healthy fats; avocado oil works well too! For the Vegetables Onion, chopped – Provides a sweet, savory foundation; shallots can be a milder substitute. Garlic, minced – Enhances the aromatic profile of the dish; use garlic powder for convenience if needed. Bell pepper, diced – Offers a pop of color and sweetness; zucchini is a lighter alternative. Tomato, chopped – Adds moisture and a fresh burst of flavor; canned diced tomatoes are a great backup. For the Spices Ground cumin – Essential for that warm Mediterranean flavor profile; don’t skip this one! Smoked paprika – Infuses the dish with a delicious smoky depth; regular paprika can be used for milder taste. Dried oregano – Provides classic herbal notes; fresh oregano can enhance the overall flavor. Salt and pepper – Vital for balancing all the flavors perfectly. For the Protein and Greens Canned chickpeas – Adds creaminess and plant-based protein; rinse before using to reduce sodium. Canned cannellini beans – Contributes to the dish’s protein content and texture; consider black beans for a different twist. Fresh spinach, chopped – Brings vibrant color and nutrition to the dish; substitute with kale or Swiss chard if preferred. For the Finishing Touches Juice of ½ lemon – Brightens flavors and adds a healthy dose of vitamin C; freshly squeezed is always better! Fresh parsley or mint, chopped (for garnish) – Adds a fresh herbal note to elevate your meal; choose herbs that suit your taste. Optional Toppings Crumbled feta cheese, olives, or pine nuts – Adds richness and texture; opt for nutritional yeast for a vegan alternative. Now you’re all set to create this delightful Mediterranean Rice and Beans dish that is both nourishing and packed with flavor! Step‑by‑Step Instructions for Mediterranean Rice and Beans Step 1: Heat the Oil In a large skillet or pot, heat 2 tablespoons of olive oil over medium heat for about 1-2 minutes. You want the oil to shimmer slightly, signaling it’s ready. This healthy fat will add richness to your Mediterranean Rice and Beans, preparing the base for a flavorful blend of veggies. Step 2: Sauté Aromatics Add the chopped onion and minced garlic to the skillet, sautéing for 3-4 minutes until they soften and become translucent. Stir frequently to prevent sticking, and let the heavenly aroma fill your kitchen. This step builds the foundational flavor for your dish, setting the stage for the other ingredients. Step 3: Add Veggies Stir in the diced bell pepper and chopped tomato, cooking for an additional 2-3 minutes until they are tender and vibrant. You’ll see the colors brighten, creating a visual feast that signals the veggies are beginning to soften, crucial for the overall texture of the Mediterranean Rice and Beans. Step 4: Incorporate Spices Sprinkle in the ground cumin, smoked paprika, dried oregano, salt, and pepper, stirring well to coat the vegetables evenly. Allow the spices to toast for about 1 minute, releasing their aromatic oils and enhancing the warm, savory notes that define Mediterranean Rice and Beans. Step 5: Add Rice and Liquid Pour in 1 cup of long-grain rice, stirring to combine it thoroughly with the seasoned vegetables. Then, add 2 cups of vegetable broth (or water), bringing the mixture to a vigorous boil. This is where the magic begins, as the rice absorbs all those beautiful flavors. Step 6: Simmer to Perfection Once boiling, reduce the heat to low and cover the pot. Let it simmer for 15-20 minutes until the rice is tender and the liquid is absorbed. Keep an eye on it, and don’t lift the lid too often to maintain the steam needed for cooking the rice perfectly in your Mediterranean Rice and Beans. Step 7: Fold in Proteins and Greens Gently fluff the cooked rice with a fork, then fold in the rinsed canned chickpeas, cannellini beans, and chopped fresh spinach. Cover the pot again and let it sit for 5 minutes to allow the spinach to wilt beautifully. This adds not only nutrients but also vibrant color to your dish. Step 8: Finish with Freshness Drizzle the juice of half a lemon over the dish, stirring gently to incorporate the bright flavor. Garnish with freshly chopped parsley or mint for a refreshing touch. Feel free to add optional toppings like crumbled feta, olives, or pine nuts, elevating your Mediterranean Rice and Beans to the next level before serving. Make Ahead Options These Mediterranean Rice and Beans are perfect for meal prep enthusiasts! You can cook the rice and vegetables up to 24 hours in advance, allowing the flavors to meld beautifully. Simply sauté the onion, garlic, bell pepper, and tomatoes, then stir in the spices and rice with the broth. Once cooled, refrigerate the mixture in an airtight container. When ready to serve, just reheat gently on the stove, fold in the beans and spinach, and let everything sit for a few minutes to warm through. This way, you’ll enjoy a quick dinner that tastes just as delicious as if it were freshly made, saving you precious time on busy weeknights! What to Serve with Mediterranean Rice and Beans Creating a complete meal is a breeze when you pair this one-pot wonder with the right sides and beverages. Cucumber Salad: A refreshing side that balances the warmth of the beans, its crispness enhances each bite. Garlic Bread: The buttery, garlicky flavors create a delightful contrast to the Mediterranean spices, perfect for soaking up the dish’s sauce. Roasted Vegetables: Seasoned seasonal veggies add a caramelized sweetness that beautifully complements the savory rice and beans. Tzatziki Sauce: Cool and creamy, this cucumber and yogurt dip brings a refreshing contrast, serving as a delightful scoop alongside the dish. Hummus: Serve a bowl of creamy hummus for a dip that pairs perfectly with warm pita or fresh veggies, enhancing the meal’s Middle Eastern vibe. Red Wine: A glass of Merlot or Chianti elevates your dinner, complementing the earthy flavors of the Mediterranean Rice and Beans. Lemon Sorbet: Finish your meal with a light and sugary lemon sorbet, refreshing your palate after the savory dish and cleansing the taste buds. Expert Tips for Mediterranean Rice and Beans Check Rice Tenderness: Ensure the rice is fully cooked by tasting for tenderness before removing from heat; undercooked rice can lead to an unpleasant texture. Creamy Finish: For a creamier texture, allow the dish to rest covered after mixing in the beans and spinach, enhancing the flavors. Batch Cook: Consider batch cooking and freezing portions for easy meals. This Mediterranean Rice and Beans dish tastes even better when reheated as the flavors meld together. Seasonal Swaps: Feel free to customize with seasonal vegetables, ensuring fresh flavors and varieties in every batch. Don’t hesitate to add in your favorites! Master the Spice: Ground cumin is essential for the Mediterranean flavor profile; don’t skip or substitute it, as it adds warmth and authenticity to your dish. Mediterranean Rice and Beans Variations Feel free to get creative with this delightful dish, as there are countless ways to personalize it! Dairy-Free: Omit the feta cheese and substitute with nutritional yeast for a cheesy flavor without the dairy. This swap keeps it plant-based while still adding depth. Spicy Kick: Add a pinch of cayenne pepper or chili flakes to elevate the heat levels! Adjust according to your preference—every spicy touch brings a new dimension to the flavors. Quinoa Boost: Swap the long-grain rice for quinoa to add more protein and a nutty flavor. This ancient grain is not only delicious but also increases the nutritional value of your meal. Veggie Medley: Incorporate seasonal vegetables such as zucchini, eggplant, or kale for added texture and freshness. Mixed veggies can make each version feel unique and vibrant. Coconut Cream: Add a splash of coconut milk for a creamy, tropical twist. This addition brings richness and a subtle sweetness, enhancing the overall experience of your Mediterranean Rice and Beans. Herb Enhancer: Experiment with fresh herbs like basil or cilantro for a refreshing twist! Mixing different herbs can create delightful new layers of flavor that brighten up the dish. For more inspiration, try pairing this dish with our Chicken Scampi Rice for a hearty companion or serve it alongside a refreshing cucumber salad. Whole Grain Option: Use brown rice or farro instead for extra chewiness and fiber—perfect for those looking for a heartier base. Whole grains will elevate the nutty flavor, making it even more satisfying! How to Store and Freeze Mediterranean Rice and Beans Fridge: Store in an airtight container in the fridge for up to 5 days. Always cool the dish to room temperature before sealing to prevent moisture buildup. Freezer: This delightful Mediterranean Rice and Beans can be frozen for up to 3 months. Portion it into freezer-safe bags or containers, ensuring to label them with the date. Reheating: To reheat, thaw overnight in the fridge, then warm on the stove or microwave. Add a splash of vegetable broth or water to restore moisture and texture. Make-Ahead Tips: Perfect for meal prep, this dish can be made in advance. The flavors deepen and improve after a day in the fridge, making it an ideal leftover option! Mediterranean Rice and Beans Recipe FAQs How do I choose the right rice for this dish? Absolutely! For this Mediterranean Rice and Beans recipe, I recommend sticking with long-grain white rice, basmati, or jasmine for the best texture. Brown rice can be a great alternative if you’re looking for extra fiber and a nuttier flavor, but remember it will require a slightly longer cooking time. What is the best way to store leftover Mediterranean Rice and Beans? You can store your Mediterranean Rice and Beans in an airtight container in the fridge for up to 5 days. Be sure to let the dish cool to room temperature before sealing it, as this helps prevent any moisture buildup that can lead to spoilage. Can I freeze Mediterranean Rice and Beans, and if so, how? Yes, you can! To freeze, allow the dish to cool completely and then portion it into freezer-safe bags or containers. Be sure to label each with the date to keep track. This dish can be frozen for up to 3 months. When ready to eat, thaw overnight in the fridge and reheat on the stove, adding a splash of vegetable broth or water to restore moisture and texture. What if I want to make this dish vegan? Very good question! To ensure your Mediterranean Rice and Beans is vegan, simply omit any optional toppings like feta cheese or replace it with nutritional yeast for a cheesy, plant-based alternative. All other ingredients are already plant-based, making it a great choice for vegan diets! How can I customize the spice level? The more the merrier! You can certainly adjust the spice level in your Mediterranean Rice and Beans by adding a pinch of red chili flakes or cayenne pepper when you incorporate your spices. Start with a small amount and taste as you go to find the perfect heat level for your palate. What do I do if my rice is undercooked? If you find your rice is undercooked after the suggested simmering time, don’t worry! Simply add a few extra tablespoons of broth or water to the pot, cover, and continue to simmer for an additional 5-10 minutes. This should help the rice finish cooking without compromising the overall texture of your Mediterranean Rice and Beans. Mediterranean Rice and Beans: A Flavorful, Nourishing Meal Mediterranean Rice and Beans is a nourishing, plant-based dish that combines vegetables and beans for a flavorful and satisfying meal. Print Recipe Pin Recipe Prep Time 10 minutes minsCook Time 25 minutes minsResting Time 5 minutes minsTotal Time 40 minutes mins Servings: 4 servingsCourse: DinnerCuisine: MediterraneanCalories: 350 Ingredients Equipment Method Nutrition Notes Ingredients 1x2x3x? For the Base1 cup long-grain white rice or basmati/jasmine2 tablespoons olive oilFor the Vegetables1 medium onion chopped2 cloves garlic minced1 medium bell pepper diced1 medium tomato choppedFor the Spices1 teaspoon ground cumin1 teaspoon smoked paprika1 teaspoon dried oregano1 teaspoon salt1 teaspoon black pepperFor the Protein and Greens1 can canned chickpeas rinsed1 can canned cannellini beans rinsed2 cups fresh spinach choppedFor the Finishing Touches1 half lemon juice2 tablespoons fresh parsley chopped2 tablespoons fresh mint choppedOptional Toppings1/2 cup crumbled feta cheese1/2 cup olives1/4 cup pine nuts Equipment large skilletpot Method Step-by-Step InstructionsHeat the oil in a large skillet or pot over medium heat for about 1-2 minutes.Add the chopped onion and minced garlic, sautéing for 3-4 minutes until softened.Stir in the diced bell pepper and chopped tomato, cooking for another 2-3 minutes.Add ground cumin, smoked paprika, dried oregano, salt, and pepper; toast for 1 minute.Pour in the rice and stir, then add vegetable broth and bring to a vigorous boil.Reduce heat to low, cover, and let it simmer for 15-20 minutes until the rice is tender.Fluff the rice, fold in chickpeas, cannellini beans, and spinach; let sit for 5 minutes.Drizzle lemon juice over the dish and garnish with parsley or mint. Nutrition Serving: 1servingCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 400mgPotassium: 600mgFiber: 12gSugar: 5gVitamin A: 25IUVitamin C: 70mgCalcium: 10mgIron: 20mg NotesThis dish is perfect for meal prep and can be customized with seasonal vegetables. Tried this recipe?Let us know how it was!
