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Healthy Mediterranean Rice and Beans

Healthy Mediterranean Rice and Beans
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Healthy Mediterranean Rice and Beans is a vibrant, nourishing dish that brings the essence of the Mediterranean to your table in one pot. This recipe combines fragrant spices, colorful vegetables, and hearty chickpeas for a satisfying meal that’s as easy to prepare as it is delicious. Perfect for busy weeknights or meal prep, this wholesome dish packs flavor and nutrition into every bite. It’s a versatile recipe that allows you to mix in your favorite ingredients or use what you have on hand. Whether served warm or as leftovers, this delightful rice bowl will quickly become a staple in your kitchen.

Ingredients

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  • 1 tablespoon olive oil
  • 1 medium yellow onion (finely chopped)
  • 3 cloves garlic (minced)
  • 1 red bell pepper (diced)
  • 1 medium tomato (diced)
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 cup long grain white rice (uncooked)
  • 2 cups vegetable broth or water
  • 1 can (15 oz) chickpeas or cannellini beans (drained and rinsed)
  • 2 cups fresh spinach (or kale, roughly chopped)
  • 1 tablespoon lemon juice (plus more to taste)
  • 2 tablespoons chopped fresh parsley or mint

Instructions

  1. Heat olive oil in a large pot over medium heat. Sauté chopped onion until translucent, then add minced garlic and diced red bell pepper; cook until softened.
  2. Stir in ground cumin, smoked paprika, and dried oregano; cook for 30 seconds before adding diced tomato.
  3. Pour in uncooked rice and vegetable broth; bring to a boil, then cover and simmer on low for 15 minutes.
  4. Fold in drained chickpeas and chopped greens; stir until combined and greens are wilted.
  5. Remove from heat and drizzle with lemon juice; top with fresh herbs. Season with salt and pepper to taste.

Nutrition

Find it online: https://foodiehometips.com/healthy-mediterranean-rice-and-beans/