Name: Healthy Mediterranean Rice and Beans
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: Mediterranean
Ingredients: 1 cup brown rice (or long-grain basmati), rinsed; 2 cups low-sodium vegetable broth; 1 tablespoon olive oil; 1 small yellow onion, diced; 3 cloves garlic, minced; 1 red bell pepper, diced; 1 teaspoon ground cumin; 1 teaspoon dried oregano; ½ teaspoon smoked paprika; ¼ teaspoon red pepper flakes (optional); 1 can (15 oz) cannellini beans, drained and rinsed; 1 can (15 oz) chickpeas, drained and rinsed; ¼ cup sun-dried tomatoes, chopped; ¼ cup chopped Kalamata olives; Zest and juice of 1 lemon; ¼ cup chopped fresh parsley; Salt and black pepper, to taste

A hearty, wholesome, and ultra-satisfying dish, Healthy Mediterranean Rice and Beans is the perfect one-pan meal that brings together bright herbs, earthy legumes, and fluffy rice in one vibrant bite. It’s the kind of comfort food that doesn’t weigh you down but keeps you feeling energized and full for hours.

This recipe is packed with protein, fiber, and flavor—ideal for quick weeknight dinners, meal prep, or a satisfying side dish to your favorite roasted meats or grilled vegetables. Whether you’re diving into a plant-based lifestyle or just need a healthy reset, this Mediterranean classic is a staple you’ll return to again and again.

What Kind of Rice Works Best in Mediterranean Rice and Beans?

Short-grain brown rice or long-grain basmati are both great options here. Brown rice adds a slightly nutty flavor and extra fiber, while basmati cooks up fluffy and aromatic. For a speedier version, pre-cooked brown rice or even quinoa will do the trick.

Ingredients for the Healthy Mediterranean Rice and Beans

1 cup brown rice (or long-grain basmati), rinsed
2 cups low-sodium vegetable broth
1 tablespoon olive oil
1 small yellow onion, diced
3 cloves garlic, minced
1 red bell pepper, diced
1 teaspoon ground cumin
1 teaspoon dried oregano
½ teaspoon smoked paprika
¼ teaspoon red pepper flakes (optional)
1 (15 oz) can cannellini beans, drained and rinsed
1 (15 oz) can chickpeas, drained and rinsed
¼ cup sun-dried tomatoes, chopped
¼ cup chopped Kalamata olives
Zest and juice of 1 lemon
¼ cup chopped fresh parsley
Salt and black pepper, to taste

Healthy Mediterranean Rice and Beans (1)

How To Make the Healthy Mediterranean Rice and Beans

Step 1: Sauté the Aromatics

In a large skillet or saucepan, heat olive oil over medium heat. Add diced onion and cook for 3-4 minutes until translucent. Stir in garlic and red bell pepper and cook for another 2 minutes.

Step 2: Build the Flavor Base

Add cumin, oregano, smoked paprika, and red pepper flakes (if using). Stir constantly for about 30 seconds to bloom the spices and release their aromas.

Step 3: Cook the Rice

Pour in the rinsed rice and vegetable broth. Bring to a boil, then reduce heat to low. Cover and simmer for 35-40 minutes (or according to rice package instructions) until the rice is tender and liquid is absorbed.

Step 4: Add the Beans and Toppings

Gently fold in the cannellini beans, chickpeas, sun-dried tomatoes, and Kalamata olives. Stir in lemon zest and juice for brightness. Cook for an additional 3-5 minutes until heated through.

Step 5: Finish and Serve

Remove from heat, sprinkle with chopped parsley, and season with salt and pepper to taste. Serve warm or at room temperature.

How to Serve and Store Healthy Mediterranean Rice and Beans

This dish makes a fantastic vegetarian main course or a flavorful side alongside grilled chicken, shrimp, or roasted vegetables. It’s delicious both warm and chilled, which makes it a top contender for weekly meal prep.

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the microwave or enjoy cold in wraps or salads for an easy lunch.

Frequently Asked Questions

Can I use different beans?

Absolutely! Try black beans, kidney beans, or even lentils if you prefer. This recipe is flexible and bean-friendly.

Is this recipe freezer-friendly?

Yes, it freezes well. Just make sure it cools completely before transferring to a freezer-safe container. Thaw in the fridge and reheat on the stove or microwave.

Can I make this in a rice cooker?

Definitely. Sauté the aromatics on the stovetop, then transfer everything to a rice cooker and proceed with cooking the rice as directed.

What herbs go best with this dish?

Parsley is classic, but basil, dill, or fresh mint would also be lovely.

Is this recipe vegan?

Yes, it’s 100% vegan as written. It’s also gluten-free and packed with plant-based goodness.

What can I substitute for sun-dried tomatoes?

Roasted red peppers or cherry tomatoes (fresh or roasted) are excellent swaps.

Want More Mediterranean-Inspired Ideas?

If you love this Healthy Mediterranean Rice and Beans, check out these flavorful and wholesome dishes too:

📌 Save this recipe to your Pinterest board so you can whip it up anytime!

And when you do try it, drop a comment below. Did you go spicy or keep it mellow? Add your own veggie twist?

I love seeing how you bring these dishes to life. Don’t forget to tag me and follow along on Pinterest at Nina Dishes for more daily recipes!

Healthy Mediterranean Rice and Beans

Author: Nina Klatten
Total Time: 50 minutes
Yield: 4 servings

Print Recipe

Description

This Healthy Mediterranean Rice and Beans recipe is a vibrant, protein-packed dish made with brown rice, creamy cannellini and chickpeas, sun-dried tomatoes, and herbs. A one-pan vegetarian meal that’s perfect for weeknights, meal prep, or a nutritious side.

Instructions

1. In a large skillet or saucepan, heat olive oil over medium heat. Add diced onion and cook for 3-4 minutes until translucent.

2. Stir in garlic and red bell pepper and cook for another 2 minutes.

3. Add cumin, oregano, smoked paprika, and red pepper flakes. Stir constantly for about 30 seconds.

4. Pour in the rice and vegetable broth. Bring to a boil, reduce heat, cover, and simmer for 35-40 minutes until rice is tender and liquid is absorbed.

5. Fold in the beans, sun-dried tomatoes, and olives. Stir in lemon zest and juice. Heat through for 3-5 minutes.

6. Remove from heat, sprinkle with parsley, and season with salt and pepper. Serve warm or room temp.