Description
Healthy Mediterranean Rice and Beans is a wholesome, vibrant dish that brings the essence of Mediterranean cooking straight to your table. This one-pot meal is packed with nutritious ingredients such as long grain rice, chickpeas, and a medley of fresh vegetables, making it a delightful option for busy weeknights or as a satisfying side at gatherings. With rich flavors from aromatic spices and herbs, this dish is not only easy to prepare but also budget-friendly. Whether served as a meatless main course or paired with grilled chicken or turkey, it promises to be a hit for everyone.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 medium tomato, diced
- 1 cup long grain white rice (uncooked)
- 2 cups vegetable broth or water
- 1 can (15 oz) chickpeas or cannellini beans, drained and rinsed
- 2 cups fresh spinach or kale, roughly chopped
- 1 tablespoon lemon juice
Instructions
- Heat olive oil in a large pot over medium heat. Sauté the onion until translucent.
- Add garlic, red bell pepper, and tomato; cook for about 5 minutes until softened.
- Stir in cumin, smoked paprika, and oregano; cook for another minute.
- Add rice and vegetable broth; stir well and bring to a boil.
- Reduce heat to low, cover, and simmer for about 15 minutes. After 10 minutes, add chickpeas and greens.
- Once the rice is tender, stir in lemon juice and season with salt and pepper to taste.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main
- Method: One-pot cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (220g)
- Calories: 290
- Sugar: 3g
- Sodium: 320mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 49g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg