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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.
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Prep Time 10 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 cup long-grain white rice or basmati/jasmine
  • 2 tablespoons olive oil
For the Vegetables
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 1 medium bell pepper diced
  • 1 medium tomato chopped
For the Spices
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • 1 teaspoon black pepper
For the Protein and Greens
  • 1 can canned chickpeas rinsed
  • 1 can canned cannellini beans rinsed
  • 2 cups fresh spinach chopped
For the Finishing Touches
  • 1 half lemon juice
  • 2 tablespoons fresh parsley chopped
  • 2 tablespoons fresh mint chopped
Optional Toppings
  • 1/2 cup crumbled feta cheese
  • 1/2 cup olives
  • 1/4 cup pine nuts

Equipment

  • large skillet
  • pot

Method
 

Step-by-Step Instructions
  1. Heat the oil in a large skillet or pot over medium heat for about 1-2 minutes.
  2. Add the chopped onion and minced garlic, sautéing for 3-4 minutes until softened.
  3. Stir in the diced bell pepper and chopped tomato, cooking for another 2-3 minutes.
  4. Add ground cumin, smoked paprika, dried oregano, salt, and pepper; toast for 1 minute.
  5. Pour in the rice and stir, then add vegetable broth and bring to a vigorous boil.
  6. Reduce heat to low, cover, and let it simmer for 15-20 minutes until the rice is tender.
  7. Fluff the rice, fold in chickpeas, cannellini beans, and spinach; let sit for 5 minutes.
  8. 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

Notes

This dish is perfect for meal prep and can be customized with seasonal vegetables.

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