Description
Healthy Mediterranean Rice and Beans – A One-Pot Flavor-Packed Meal
Ingredients
Scale
- 1 tablespoon extra virgin olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 medium zucchini, diced
- 1 cup (200 g) long-grain rice or basmati rice
- 1 can (15 oz / 425 g) diced tomatoes (no added salt)
- 1 can (15 oz / 425 g) cannellini beans or chickpeas, drained and rinsed
- 2 ½ cups (600 ml) vegetable broth or water
- 1 teaspoon dried oregano
- ½ teaspoon ground cumin
- ½ teaspoon smoked paprika
- Salt and black pepper, to taste
- Juice of ½ lemon
- 2 tablespoons chopped fresh parsley or basil, for garnish
- Swap white rice for brown rice or quinoa
- Add kalamata olives or sun-dried tomatoes
- Stir in spinach or kale before serving
- Top with feta cheese (optional if not vegan)
- Use black beans or kidney beans instead of chickpeas
Instructions
- Heat olive oil in a large skillet over medium heat. Add onion and cook 3–4 minutes. Stir in garlic and cook 30 seconds.
- Add bell pepper and zucchini. Sauté 5 minutes until softened.
- Stir in rice and toast for 1–2 minutes. Add oregano, cumin, smoked paprika, salt, and pepper.
- Pour in diced tomatoes and vegetable broth. Bring to a gentle simmer.
- Cover and cook on low for 15–18 minutes, until the rice is tender and liquid absorbed.
- Stir in the beans and cook uncovered 2–3 minutes to heat through.
- Add lemon juice, garnish with parsley or basil, and serve warm.
Notes
- This dish is naturally vegan and budget-friendly.
- Perfect for weeknights, meal prep, or a nourishing lunch bowl.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 260
- Sugar: 3g
- Sodium: 300mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 10g
- Protein: 9g
- Cholesterol: 0mg
Keywords: Mediterranean, Rice, Beans, Vegan, Healthy