Mediterranean Rice and Beans

ByUsman

Looking for a wholesome, budget-friendly, and flavor-packed dish you can make in just one pot? Mediterranean Rice and Beans is the answer. This plant-based recipe brings together nutty chickpeas, fluffy rice, sweet bell peppers, and a medley of spices, finished with a bright splash of lemon juice and fresh parsley.

It’s hearty enough to serve as a main meal yet light and vibrant enough to enjoy year-round. Plus, it’s naturally vegan, gluten-free, and meal-prep friendly making it a true weeknight hero.

Ingredients You’ll Need

Here’s everything to gather before you start cooking:

  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 1 red bell pepper, diced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon chili flakes (optional)
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (15 oz) diced tomatoes (with juices)
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 cup long-grain rice (jasmine or basmati)
  • 2 cups vegetable broth or water
  • 1/4 cup fresh parsley, chopped
  • Juice of 1/2 lemon

Step-by-Step Instructions

  1. Sauté the aromatics – Heat olive oil in a large skillet or saucepan over medium heat. Add chopped onion and cook for 3–4 minutes until translucent.
  2. Add garlic and veggies – Stir in garlic and red bell pepper, cooking for 2–3 minutes until softened.
  3. Bloom the spices – Mix in cumin, smoked paprika, oregano, and chili flakes. Toast for about 30 seconds to release their flavors.
  4. Build the base – Add chickpeas, diced tomatoes, salt, and black pepper. Stir well.
  5. Cook the rice – Pour in the rice and vegetable broth. Stir once, then bring to a boil.
  6. Simmer and cover – Reduce heat to low, cover, and let cook for 18–20 minutes, or until rice is tender and liquid absorbed.
  7. Rest and finish – Turn off the heat and let sit (covered) for 5 minutes. Fluff with a fork, then stir in parsley and lemon juice.
  8. Serve – Taste and adjust seasoning. Garnish with extra herbs or lemon wedges, and enjoy warm.

⏱ Prep Time: 10 minutes | Cook Time: 25 minutes | Total Time: 35 minutes
🍲 Servings: 4 | 🔥 Calories: ~310 kcal per serving

Why You’ll Love Mediterranean Rice and Beans

This dish isn’t just easy—it’s a true reflection of Mediterranean cooking: simple, healthy, and full of flavor. Here’s why it deserves a spot in your weekly rotation:

  • ✅ Quick and easy – Ready in 30 minutes with minimal cleanup.
  • ✅ Budget-friendly – Made with pantry staples like beans, rice, and canned tomatoes.
  • ✅ Plant-based goodness – Naturally vegan and gluten-free, packed with protein and fiber.
  • ✅ Versatile – Enjoy as a main dish, side, or meal-prep option.
  • ✅ Nutrient-rich – Loaded with complex carbs, healthy fats, and fresh herbs.

Tips, Variations, and Serving Ideas

  • Switch up the beans – Use cannellini beans, black beans, or kidney beans for variety.
  • Add more veggies – Stir in roasted zucchini, eggplant, or spinach for extra nutrition.
  • Boost the flavor – Top with feta cheese, a dollop of tzatziki, or a drizzle of tahini.
  • Make it a pilaf – Add carrots, celery, or extra onions for a heartier base.
  • Spice it up – Try za’atar, coriander, or turmeric for a unique twist.

For serving, pair this dish with grilled chicken, lamb skewers, or baked fish—or keep it vegan by stuffing it into pita bread with fresh veggies.

The Heart of Mediterranean Cooking

At its core, Mediterranean Rice and Beans embodies what makes the Mediterranean diet so beloved worldwide: whole grains, legumes, healthy fats, and bright, fresh flavors. It’s comforting but never heavy, balanced but never bland.

This dish also pays homage to the global tradition of pairing beans and rice—a combination that has nourished cultures for centuries. The Mediterranean version shines with olive oil, lemon, and herbs, bringing sunny, coastal flavors to your table.

Conclusion

If you’ve been looking for a recipe that’s easy, healthy, and delicious, Mediterranean Rice and Beans is it. With its balance of comfort and freshness, it’s a meal that works for busy weeknights, meal prep, or even a casual dinner with friends.

Give it a try, make it your own with seasonal twists, and enjoy a dish that truly celebrates the flavors of the Mediterranean.

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