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.
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
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.
Notes
Use pre-cooked rice to reduce cooking time.
Add feta cheese for a salty tang if not vegan.
Fresh mint or dill makes a great herb variation.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Main Dish
- Method: One-Pot
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 370
- Sugar: 4g
- Sodium: 590mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 56g
- Fiber: 12g
- Protein: 13g
- Cholesterol: 0mg
Keywords: rice and beans, healthy, Mediterranean, vegetarian, easy