Mediterranean Rice & Beans – A Wholesome Plant-Based Meal

Rice and beans are a staple across the world, but the Mediterranean version brings a burst of sunshine to your plate. With aromatic spices, olive oil, fresh herbs, and a balance of plant-based protein, Mediterranean Rice & Beans is hearty, healthy, and incredibly flavorful.

This dish is perfect as a meatless main course or as a versatile side dish to grilled chicken, fish, or roasted vegetables. Packed with fiber and protein from beans, it’s a wholesome recipe that proves simple ingredients can create bold flavors.

Why You’ll Love This Recipe

• Nutrient-rich: High in fiber, protein, and antioxidants.
• Mediterranean flavors: Garlic, olive oil, cumin, and lemon juice bring freshness and depth.
• One-pot dish: Minimal cleanup, maximum flavor.
• Meal-prep friendly: Stays delicious for 3–4 days in the fridge.

Ingredients

• — 1 cup basmati or long-grain rice
• — 1 tablespoon olive oil
• — 1 small onion, finely chopped
• — 3 garlic cloves, minced
• — 1 teaspoon ground cumin
• — 1 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) red kidney beans, drained and rinsed
• — 1 can (14 oz) diced tomatoes
• — 2 cups vegetable broth
• — Salt and pepper, to taste
• — Juice of 1 lemon
• — Fresh parsley, chopped, for garnish

Instructions

1. Sauté Aromatics
   Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until softened and fragrant.
2. Toast the Spices
   Stir in cumin, smoked paprika, oregano, and chili flakes. Cook for 30 seconds to release flavors.
3. Add Rice
   Stir in rice and toast for 1–2 minutes, coating each grain with oil and spices.
4. Add Beans and Tomatoes
   Mix in chickpeas, kidney beans, and diced tomatoes. Stir well to combine.
5. Pour in Broth
   Add vegetable broth. Bring to a boil, then reduce heat to low. Cover and simmer for 18–20 minutes until rice is tender.
6. Finish with Freshness
   Remove from heat. Stir in lemon juice, adjust seasoning, and fluff rice with a fork.
7. Serve & Garnish
   Sprinkle with fresh parsley and a drizzle of olive oil before serving.

Serving Suggestions

• As a main: Serve with pita bread and a Greek salad.
• As a side: Pair with grilled salmon, lamb skewers, or roasted chicken.
• As meal prep: Portion into containers for ready-to-go lunches.

Mediterranean Rice & Beans

Wholesome, hearty, and packed with flavor — this Mediterranean Rice & Beans dish combines protein-rich beans, fragrant spices, and fluffy rice. Perfect as a plant-based main or a versatile side.

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Course: Main Course, Side Dish

Cuisine: Mediterranean

Calories: 320

Ingredients Equipment Method Notes

Ingredients

  

• 1 cup basmati or long-grain rice
• 1 tbsp olive oil
• 1 small onion finely chopped
• 3 cloves garlic minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/4 tsp chili flakes optional
• 1 can (15 oz) chickpeas drained and rinsed
• 1 can (15 oz) red kidney beans drained and rinsed
• 1 can (14 oz) diced tomatoes
• 2 cups vegetable broth
• salt and pepper to taste
• 1 lemon juiced
• fresh parsley chopped, for garnish

Equipment

• Large pot with lid
• Wooden spoon
• Cutting board
• Chef’s knife

Method

 

1. Sauté onion and garlic in olive oil until softened.
2. Stir in cumin, smoked paprika, oregano, and chili flakes. Cook 30 seconds.
3. Add rice and toast for 1–2 minutes.
4. Mix in chickpeas, kidney beans, and diced tomatoes.
5. Pour in vegetable broth. Bring to a boil, reduce heat, cover, and simmer 18–20 minutes.
6. Stir in lemon juice, adjust seasoning, and fluff rice.
7. Garnish with parsley and drizzle with olive oil before serving.

Notes

Switch up the beans for variety. Store leftovers in the fridge for up to 4 days or freeze for up to 2 months.

Tips for Success

• Use good olive oil: Mediterranean cuisine thrives on quality olive oil.
• Don’t skip the lemon: It balances the richness with a bright zing.
• Switch up the beans: Cannellini beans or black beans also work well.
• Make it spicy: Add harissa or extra chili flakes for a fiery twist.

Why This Dish Fits the Mediterranean Diet

The Mediterranean diet is celebrated for being heart-healthy, plant-forward, and full of fresh flavors. This recipe checks all the boxes — olive oil, legumes, vegetables, whole grains, and fresh herbs. It’s proof that eating healthy doesn’t mean sacrificing flavor.