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Healthy Mediterranean Rice and Beans

Healthy Mediterranean Rice and Beans


  • Author: Julia Walton
  • Total Time: 40
  • Yield: 4
  • Diet: Vegetarian

Description

Bright, cozy, and full of Mediterranean flavor, this Healthy Mediterranean Rice and Beans is the kind of easy recipe that makes weeknight cooking feel exciting again. Fluffy rice simmers in a tomato-herb broth with creamy white beans, sweet bell pepper, and plenty of garlic, then gets finished with zippy lemon and fresh parsley. It’s a one-pot vegetarian dinner that works for quick breakfast leftovers, easy dinner meal prep, or even a healthy snack tucked into a bowl. If you’re hunting for breakfast ideas, dinner ideas, or simple food ideas that are big on flavor and light on effort, this comforting dish deserves a spot in your regular rotation as a reliable easy dinner.


Ingredients

1 tablespoon extra-virgin olive oil

1 small yellow onion finely chopped

1 red bell pepper diced

3 cloves garlic minced

1 teaspoon smoked paprika

1 teaspoon ground cumin

1 teaspoon dried oregano

1/4 teaspoon red pepper flakes

1 cup long-grain white rice rinsed and drained

1 can 14.5 ounces diced tomatoes with juices

1 can 15 ounces cannellini beans drained and rinsed

2 cups low-sodium vegetable broth

1/2 teaspoon fine sea salt or to taste

1/4 teaspoon black pepper

1 lemon zested and juiced

1/4 cup chopped fresh parsley

1/4 cup crumbled feta cheese optional


Instructions

1. Warm a large deep skillet or saucepan over medium heat and add the olive oil.

2. Stir in the chopped onion and red bell pepper with a small pinch of salt and cook until softened and glossy, about 5 to 6 minutes.

3. Add the minced garlic, smoked paprika, cumin, dried oregano, and red pepper flakes and cook for 30 to 60 seconds until very fragrant.

4. Pour in the rinsed rice and stir so every grain is coated in the spiced oil, toasting for 1 to 2 minutes without letting it brown deeply.

5. Add the diced tomatoes with their juices, the vegetable broth, and the cannellini beans, then season with salt and black pepper and stir well.

6. Bring the mixture just to a gentle boil, then immediately reduce the heat to low, cover with a tight-fitting lid, and simmer for 18 to 20 minutes until the rice is tender and most liquid is absorbed.

7. Turn off the heat and let the pot rest, still covered, for 5 minutes so the rice can finish steaming.

8. Remove the lid and fluff the rice gently with a fork, then stir in the lemon zest, lemon juice, and most of the chopped parsley.

9. Taste and adjust seasoning with extra salt, pepper, or lemon juice as needed.

10. Spoon into bowls, sprinkle with the remaining parsley, and top with crumbled feta cheese if using before serving.

Notes

Avoid lifting the lid or stirring too much while the rice is simmering; keeping the pot covered lets the steam work properly so the grains cook evenly and stay fluffy instead of turning gummy.

  • Prep Time: 15
  • Cook Time: 25
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 bowl
  • Calories: 320
  • Sugar: 5
  • Sodium: 420
  • Fat: 7
  • Saturated Fat: 2
  • Unsaturated Fat: 4
  • Trans Fat: 0
  • Carbohydrates: 55
  • Fiber: 7
  • Protein: 11
  • Cholesterol: 5

Keywords: healthy mediterranean rice and beans, easy dinner, vegetarian dinner, one pot rice, pantry meal, mediterranean recipe