🎉 Introduction
Healthy Mediterranean Rice and Beans is a light yet satisfying dish inspired by classic Mediterranean flavors. Fluffy rice is cooked in savory broth, then tossed with tender beans, fresh vegetables, herbs, olive oil, and a bright splash of lemon. Finished with creamy feta, this meal is balanced, wholesome, and naturally comforting.
It’s perfect as a healthy dinner, a hearty side dish, or a make-ahead meal for busy days. Simple ingredients come together to create something fresh, colorful, and deeply satisfying.
Perfect for:
- Healthy weeknight dinners
- Mediterranean-style meals
- Meatless recipes
- Meal prep and leftovers
🧰 Equipment Needed
- Medium saucepan with lid
- Large skillet or sauté pan
- Knife
- Cutting board
- Measuring cups and spoons
- Wooden spoon or spatula
🛒 Ingredients
- 1 cup long-grain white rice
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 3 garlic cloves, minced
- 1 red bell pepper, diced
- 1 medium tomato, diced
- 2 cups fresh spinach
- 1 can chickpeas or cannellini beans, drained and rinsed
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- Salt and black pepper, to taste
- 1 tablespoon fresh lemon juice
- 2 tablespoons fresh parsley or mint, chopped
- Feta cheese, crumbled (to taste)
These ingredients create a dish that’s fresh, herby, savory, and perfectly balanced.
👩🍳 Directions
Step 1:
Rinse the rice under cold water until the water runs clear.
Step 2:
In a medium saucepan, bring the vegetable broth (or water) to a boil. Add the rice, reduce heat to low, cover, and simmer for 15–18 minutes until tender and liquid is absorbed.
Step 3:
Remove the rice from heat, keep covered, and let it rest for 5 minutes. Fluff with a fork.
Step 4:
While the rice cooks, heat the olive oil in a large skillet over medium heat.
Step 5:
Add the chopped onion and cook for 3–4 minutes until soft and translucent.
Step 6:
Stir in the garlic and cook for 30 seconds until fragrant.
Step 7:
Add the red bell pepper and tomato. Cook for 3–4 minutes until slightly softened.
Step 8:
Add the chickpeas (or cannellini beans), cumin, smoked paprika, oregano, salt, and black pepper. Stir well to combine.
Step 9:
Add the fresh spinach and cook for 1–2 minutes until just wilted.
Step 10:
Add the cooked rice to the skillet and gently toss everything together.
Step 11:
Drizzle with lemon juice and stir in the fresh parsley or mint.
Step 12:
Remove from heat and sprinkle with crumbled feta before serving.
🍽️ Servings & Timing
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: About 35 minutes
Ideal for lunch, dinner, or meal prep.
🧊 Storage & Reheating
Storage:
- Store in an airtight container in the refrigerator for up to 4 days
Reheating:
- Reheat gently on the stovetop or microwave
- Add a splash of water or broth if needed
🥄 Variations
- Extra protein: Add more beans
- Dairy-free: Skip the feta
- Herb twist: Use fresh basil or dill
- Spicy kick: Add chili flakes
- Whole grain: Use brown rice (adjust cooking time)
Each variation keeps the dish healthy, flexible, and full of flavor.
❓ 10 FAQs
- Is this recipe healthy?
Yes, it’s balanced and nutrient-rich. - Can I use brown rice?
Yes, just cook longer. - Is this vegetarian?
Yes. - Can kids eat this?
Yes, it’s mild and fresh. - Does feta melt into the dish?
It softens slightly and adds creaminess. - Can I make it ahead?
Yes, it stores well. - What beans work best?
Chickpeas or cannellini beans. - Is it gluten-free?
Yes, naturally. - Can I double the recipe?
Absolutely. - What can I serve it with?
Salad, roasted vegetables, or on its own.
🏁 Conclusion
Healthy Mediterranean Rice and Beans is proof that simple ingredients can create a meal that’s fresh, filling, and nourishing. With bright herbs, tender beans, and fluffy rice, it’s a recipe you’ll return to whenever you want something wholesome and satisfying.
Healthy Mediterranean Rice and Beans – Fresh, Simple and Nourishing
Ingredients
Equipment
Method
- Rinse the rice under cold water until the water runs clear.
- In a medium saucepan, bring the vegetable broth (or water) to a boil. Add the rice, reduce heat to low, cover, and simmer for 15–18 minutes until tender and liquid is absorbed.
- Remove the rice from heat, keep covered, and let it rest for 5 minutes. Fluff with a fork.
- While the rice cooks, heat the olive oil in a large skillet over medium heat.
- Add the chopped onion and cook for 3–4 minutes until soft and translucent.
- Stir in the garlic and cook for 30 seconds until fragrant.
- Add the red bell pepper and tomato. Cook for 3–4 minutes until slightly softened.
- Add the chickpeas (or cannellini beans), cumin, smoked paprika, oregano, salt, and black pepper. Stir well to combine.
- Add the fresh spinach and cook for 1–2 minutes until just wilted.
- Add the cooked rice to the skillet and gently toss everything together.
- Drizzle with lemon juice and stir in the fresh parsley or mint.
- Remove from heat and sprinkle with crumbled feta before serving.
Notes
Yes, it’s balanced and nutrient-rich. Can I use brown rice?
Yes, just cook longer. Is this vegetarian?
Yes. Can kids eat this?
Yes, it’s mild and fresh. Does feta melt into the dish?
It softens slightly and adds creaminess. Can I make it ahead?
Yes, it stores well. What beans work best?
Chickpeas or cannellini beans. Is it gluten-free?
Yes, naturally. Can I double the recipe?
Absolutely. What can I serve it with?
Salad, roasted vegetables, or on its own. 🏁 Conclusion Healthy Mediterranean Rice and Beans is proof that simple ingredients can create a meal that’s fresh, filling, and nourishing. With bright herbs, tender beans, and fluffy rice, it’s a recipe you’ll return to whenever you want something wholesome and satisfying.
