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Mediterranean Rice and Beans Recipe

Mediterranean Rice and Beans Recipe
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★★★★★

4.9 from 12 reviews

This Mediterranean Rice and Beans recipe is a vibrant, nutritious, and flavorful one-pot dish combining long-grain rice with a mix of chickpeas, cannellini beans, fresh vegetables, and aromatic Mediterranean spices. Perfect as a hearty vegetarian main or a satisfying side, it features a balance of protein, fiber, and wholesome ingredients with optional toppings like feta, olives, or pine nuts to enhance the Mediterranean flair.

Ingredients

Scale

Grains and Legumes

  • 1 cup long-grain white rice (or basmati/jasmine)
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (15 oz) cannellini beans, drained and rinsed

Vegetables and Herbs

  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 bell pepper, diced
  • 1 medium tomato, chopped
  • 2 cups fresh spinach, chopped
  • Juice of ½ lemon
  • Fresh parsley or mint, chopped (for garnish)

Spices and Oils

  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • Salt and pepper, to taste

Liquids

  • 2 cups vegetable broth or water

Optional Toppings

  • Crumbled feta cheese
  • Olives
  • Pine nuts

Instructions

  1. Sauté Aromatics: Heat olive oil in a large skillet or pot over medium heat. Add the chopped onion and minced garlic, stirring occasionally, until they soften and become fragrant, about 3-4 minutes.
  2. Add Vegetables: Stir in the diced bell pepper and chopped tomato. Cook them together for 2-3 minutes, allowing the vegetables to soften and meld flavors.
  3. Incorporate Spices: Sprinkle the ground cumin, smoked paprika, dried oregano, salt, and pepper over the vegetables. Stir thoroughly to coat all the ingredients evenly with the spices, releasing their aromas.
  4. Mix in Rice: Add the long-grain rice to the skillet, stirring frequently to combine the rice with the seasoned vegetable mixture, ensuring grains are well coated.
  5. Cook Rice: Pour in the vegetable broth or water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer gently for 15-20 minutes, or until the rice is tender and the liquid has been fully absorbed.
  6. Add Beans and Spinach: Gently fold in the drained chickpeas, cannellini beans, and chopped spinach. Cover the pot and let it sit off the heat for 5 minutes to allow the spinach to wilt and flavors to meld.
  7. Finish with Lemon and Garnish: Squeeze fresh lemon juice over the dish, then garnish with the chopped parsley or mint. Optionally add toppings such as crumbled feta cheese, olives, or pine nuts to enhance flavor and texture before serving.

Notes

  • You can substitute the white rice with brown rice, but cooking time will increase.
  • For a vegan version, omit the feta cheese or use a plant-based alternative.
  • Adjust spices to taste, adding chili flakes for heat if desired.
  • Use low-sodium vegetable broth to control salt content if preferred.
  • This dish reheats well and can be stored in the refrigerator for up to 3 days.

Nutrition

Keywords: Mediterranean rice and beans, vegetarian rice recipe, chickpeas and rice, healthy Mediterranean meal, one pot rice dish

Find it online: https://mixitwitjoe.com/mediterranean-rice-and-beans-recipe/