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Healthy Mediterranean Rice and Beans

Healthy Mediterranean Rice and Beans: Flavor-Packed & Easy!

A delightful blend of earthy spices, vibrant vegetables, and wholesome ingredients in this Healthy Mediterranean Rice and Beans recipe.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons extra virgin olive oil substitute with avocado oil for a different profile
  • 1 cup yellow onion, diced use shallots for a milder taste
  • 2 cloves garlic, minced 1/8 teaspoon garlic powder can substitute if fresh is unavailable
  • 1 cup red bell pepper, diced green bell peppers yield a slightly bitter taste
  • 1 cup yellow bell pepper, diced feel free to use any available bell pepper variant
  • 1 can diced tomatoes fresh, chopped tomatoes make an excellent substitute
  • 1 teaspoon ground cumin use ground coriander for a different spice profile
  • 1 teaspoon smoked paprika regular paprika works if less smokiness is desired
  • 1 teaspoon dried oregano consider Italian seasoning for a blend of complementary flavors
  • 1 teaspoon red pepper flakes omit or substitute with fresh chili for heat adjustments
  • salt and black pepper opt for kosher salt for precise control
For the Protein and Greens
  • 3 cups cooked brown rice using chilled or day-old rice helps achieve fluffiness
  • 1 can pinto or cannellini beans rinse to reduce sodium content
  • 1 tablespoon fresh lemon juice lime juice can add a different citric taste
  • 1/4 cup fresh parsley, chopped swap for basil or mint if preferred
  • 2 cups fresh spinach omit or use kale for variety

Equipment

  • large skillet

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium heat. Add 1 diced yellow onion and sauté for 3–4 minutes until translucent.
  2. Stir in 2 cloves of minced garlic and cook for another 1–2 minutes until fragrant.
  3. Add 1 diced red bell pepper and 1 diced yellow bell pepper, cooking for about 5–6 minutes until softened.
  4. Sprinkle in 1 teaspoon of ground cumin, 1 teaspoon of smoked paprika, and 1 teaspoon of dried oregano, along with optional red pepper flakes to taste. Mix well.
  5. Pour in 1 can of drained diced tomatoes, season with salt and black pepper, and allow to simmer for 5 minutes.
  6. Fold in 3 cups of cooked brown rice and 1 can of drained beans, heating through for 4–5 minutes.
  7. Remove from heat, squeeze in the juice of 1 fresh lemon, and stir in 1/4 cup of chopped parsley and 2 cups of spinach.
  8. Serve warm, garnishing with extra parsley and a drizzle of olive oil if desired.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 62gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 500mgPotassium: 700mgFiber: 12gSugar: 4gVitamin A: 300IUVitamin C: 45mgCalcium: 60mgIron: 3mg

Notes

Using chilled or day-old rice prevents mushiness and enhances texture. Balance the salt and acidity to elevate the flavors. Rinse canned beans to keep the dish nutritious.

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