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Mediterranean Rice And Beans

Section: Flavorful Vegetarian Recipes That Satisfy

This Mediterranean-inspired dish brings together fluffy rice, hearty beans, and fragrant herbs in a comforting, one-pot meal. It's easy to customize with seasonal vegetables or pantry staples and works well for meal prep or quick weeknight dinners. Chickpeas, spinach, cumin, and lemon juice add warmth and brightness, while optional toppings like feta and olives enhance flavor. The combination of plant-based protein, fiber-rich grains, and olive oil makes this dish both nutritious and satisfying. Perfect as a standalone meal or versatile base for creative add-ins.

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Published By Ioana
Updated on Wed, 18 Jun 2025 13:03:01 GMT
A dish of rice and beans. Bookmark
A dish of rice and beans. | ioanacooks.com

This Mediterranean Rice and Beans recipe brings together tender grains, hearty legumes, colorful vegetables, and bold herbs to create a dish that is vibrant yet comforting. It is perfect for meal prep or a wholesome weeknight dinner and works for anyone looking to embrace a plant-based lifestyle or just eat a little better with minimal effort.

I made this recipe the first time during a busy week and it quickly became a go to. The ingredients are humble but the result feels special.

Ingredients

  • Long grain white rice: gives the dish its base and absorbs the spices beautifully
  • Canned chickpeas or cannellini beans: add creaminess and plant based protein
  • Yellow onion and garlic: are essential for a rich flavor foundation
  • Red bell pepper and tomato: bring sweetness and brightness
  • Ground cumin and smoked paprika: create a warm aromatic profile
  • Dried oregano: adds an earthy Mediterranean note
  • Fresh spinach or kale: boosts the nutrition and adds vibrant green
  • Olive oil: gives a rich texture and heart healthy fat
  • Lemon juice: brightens the dish at the end
  • Fresh parsley or mint: adds freshness and color
  • Salt and pepper: enhance all the flavors
  • Optional toppings like feta olives or tahini drizzle: offer delicious variations

Step-by-Step Instructions

Sauté the Aromatics:
Heat olive oil in a large skillet or pot over medium heat. Add chopped onion and garlic. Stir frequently and cook until the onion turns soft and translucent about five to seven minutes. This slow cook brings out their sweetness and builds the base of flavor.
Add Vegetables and Spices:
Add diced red bell pepper and tomato to the skillet. Cook for three minutes while stirring. Sprinkle in cumin smoked paprika oregano salt and pepper. Let the spices bloom in the oil and coat the vegetables for deep flavor.
Cook the Rice:
Pour in the uncooked rice and stir to mix it thoroughly with the vegetable spice mix. Add vegetable broth or water. Increase the heat to bring everything to a gentle boil. Reduce to low cover the pot and simmer for fifteen to twenty minutes or until the rice is tender and liquid is absorbed.
Add Beans and Greens:
Uncover the pot and gently stir in the chickpeas and chopped spinach. Let it cook for a few more minutes until the greens wilt. This helps blend flavors while keeping everything vibrant and fresh.
Finish and Serve:
Squeeze fresh lemon juice over the dish. Drizzle with a touch more olive oil and scatter with chopped parsley or mint. Add toppings like feta olives or a tahini drizzle if desired for extra richness and Mediterranean flair.
A close up of a dish of rice and beans. Bookmark
A close up of a dish of rice and beans. | ioanacooks.com

Storage Tips

Cool the dish completely before transferring to containers. It will keep well in the refrigerator for up to four days. Reheat in a skillet with a splash of water or olive oil to refresh it. Freeze in single portions for up to three months and thaw overnight in the fridge before reheating.

Ingredient Substitutions

Swap rice with quinoa or farro to boost the protein or fiber content. If you’re cutting carbs try cauliflower rice instead. Chickpeas and cannellini beans are classic but lentils or black beans work too. You can use frozen spinach if fresh greens are unavailable.

Serving Suggestions

Serve warm with a scoop of hummus or tzatziki on the side. Add grilled halloumi or chicken for a complete protein packed meal. Use leftovers to stuff pitas or make wraps. Top with pickled onions or crunchy cucumbers for a fresh bite.

A close up of a plate of Mediterranean rice and beans. Bookmark
A close up of a plate of Mediterranean rice and beans. | ioanacooks.com

Cultural Context

This dish draws from flavors common in Greek Turkish and Lebanese kitchens where legumes rice and greens are often cooked together and dressed simply. The combination speaks to a long tradition of healthy economical and deeply flavorful meals made with care.

I love using smoked paprika here because it adds an incredible depth that reminds me of the Mediterranean street food stalls we visited on vacation. Every time I make this it takes me right back.

Frequently Asked Questions About Recipes

→ Can I use brown rice instead of white?

Yes, brown rice works well but will require a longer cooking time and slightly more liquid. Adjust accordingly and simmer until tender.

→ Which beans are best for this dish?

Chickpeas and cannellini beans are excellent options, but black beans or lentils also work depending on what you have on hand.

→ How can I make this dish vegan?

Simply omit any dairy-based toppings like feta cheese and use plant-based broth to keep the dish fully vegan.

→ Can I freeze leftovers?

Yes, let the dish cool completely and store it in an airtight container. Freeze for up to 2 months. Reheat with a splash of water or broth.

→ What can I serve alongside this?

Pair with hummus, baba ganoush, or grilled vegetables. It also works well as a wrap filling or topped with tahini sauce.

Mediterranean Rice And Beans

Wholesome rice and beans with herbs, veggies, and lemon for a fresh Mediterranean twist.

Time Needed to Prep
10 minutes
Cooking Duration
25 minutes
Overall Time
35 minutes
Published By: Ioana

Category of Recipe: Vegetarian

Preparation Difficulty: Easy to Make

Type of Cuisine: Mediterranean

Number of Portions: 4 How Many It Serves (1 large pot)

Dietary Preferences: Made for Vegetarians, No Gluten

Ingredients You'll Need

→ Main Ingredients

Ingredient 01 1 tablespoon olive oil
Ingredient 02 1 medium yellow onion, finely chopped
Ingredient 03 3 cloves garlic, minced
Ingredient 04 1 red bell pepper, diced
Ingredient 05 1 medium tomato, diced
Ingredient 06 1 teaspoon ground cumin
Ingredient 07 1 teaspoon smoked paprika
Ingredient 08 1 teaspoon dried oregano
Ingredient 09 1 cup long grain white rice, uncooked
Ingredient 10 2 cups vegetable broth or water
Ingredient 11 1 can (15 oz) chickpeas or cannellini beans, drained and rinsed
Ingredient 12 2 cups fresh spinach or kale, roughly chopped
Ingredient 13 1 tablespoon lemon juice, plus more to taste
Ingredient 14 2 tablespoons chopped fresh parsley or mint
Ingredient 15 Salt and pepper to taste

→ Optional Toppings

Ingredient 16 Crumbled feta
Ingredient 17 Olives
Ingredient 18 Tahini drizzle

Steps to Follow

Step 01

In a large skillet or pot, heat olive oil over medium heat. Add chopped onion and garlic and cook until soft and fragrant.

Step 02

Stir in diced bell pepper and tomato. Sprinkle in cumin, paprika, oregano, salt, and pepper. Cook for 2 to 3 minutes until vegetables soften.

Step 03

Add the rice and stir well to coat with spices. Pour in broth or water, bring to a boil, then reduce to a simmer. Cover and cook for 15 to 20 minutes until rice is tender.

Step 04

Stir in chickpeas or beans and fresh spinach. Cover and cook for a few more minutes until greens wilt and everything is heated through.

Step 05

Squeeze in lemon juice, drizzle with olive oil, and top with chopped herbs. Add feta, olives, or tahini if desired.

Extra Tips

  1. Substitute quinoa or cauliflower rice for a low-carb option.
  2. Omit cheese to make the dish fully vegan.
  3. You can use black beans or lentils as an alternative to chickpeas.
  4. Store leftovers in an airtight container for up to 4 days or freeze for later.

Tools You'll Need

  • Large skillet or pot
  • Knife
  • Cutting board
  • Measuring spoons

Allergen Information

Carefully check food labels for allergens and consult an expert if you're uncertain.
  • Contains dairy if topped with feta cheese

Nutritional Information (Per Serving)

Remember, these values are for guidance only and shouldn't replace advice from a professional.
  • Calories Per Serving: 390
  • Total Fat: 13 grams
  • Carbohydrate Amount: 55 grams
  • Protein Amount: 12 grams