Description
Healthy Mediterranean Rice and Beans is a vibrant, one-pot dish that captures the essence of Mediterranean flavors while providing essential nutrients. This nourishing meal combines long-grain rice and hearty chickpeas with colorful vegetables and aromatic spices, making it not only satisfying but also a great option for those seeking plant-based meals. Perfect for any occasion—whether as a meatless main or a filling side—this dish is quick to prepare, taking only 35 minutes from start to finish. With its rich flavors and wholesome ingredients, it’s sure to impress both family and friends.
Ingredients
Scale
- 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 (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
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat. Sauté chopped onion until translucent, then add minced garlic.
- Stir in diced red bell pepper and tomato, cooking until softened.
- Add ground cumin, smoked paprika, and dried oregano; mix well.
- Incorporate uncooked rice and vegetable broth, bringing it to a boil. Stir in chickpeas, cover, and simmer for 20 minutes until rice is tender.
- Mix in chopped spinach or kale until wilted, then add lemon juice, salt, and pepper to taste.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 320
- Sugar: 4g
- Sodium: 390mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 54g
- Fiber: 12g
- Protein: 10g
- Cholesterol: 0mg