Name: Healthy Mediterranean Rice and Beans
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 2 cups cooked rice (white or brown); 1 can (15 oz) chickpeas or cannellini beans, rinsed and drained; 2 tablespoons olive oil; 1 small red onion, chopped; 2 cloves garlic, minced; 1 cup cherry tomatoes, halved (or 1 cup diced tomatoes); 2 cups fresh spinach or kale; 2 tablespoons lemon juice; 1/4 cup chopped fresh parsley; 1 teaspoon dried oregano; 1/2 teaspoon ground cumin; Salt and pepper to taste

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This Healthy Mediterranean Rice and Beans dish is a vibrant, hearty, and nourishing meal that’s full of flavor and easy to prepare. It brings together tender rice, protein-rich beans, fresh herbs, and bold Mediterranean spices to create a satisfying and balanced dish I can enjoy on its own or as a side. It’s plant-based, budget-friendly, and perfect for meal prep.

Why You’ll Love This Recipe

I love this recipe because it’s incredibly versatile, wholesome, and flavorful. It’s one of those dishes that’s simple enough for busy weekdays but tasty enough to serve to guests. It’s packed with fiber, plant protein, and heart-healthy ingredients, making it a great option when I want to eat clean without sacrificing taste. Plus, it’s naturally gluten-free and easy to customize with whatever veggies or beans I have on hand. Healthy Mediterranean Rice and Beans

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Cooked rice (white or brown)
Canned or cooked chickpeas or cannellini beans
Olive oil
Red onion
Garlic
Cherry tomatoes or diced tomatoes
Fresh spinach or kale
Lemon juice
Fresh parsley
Dried oregano
Ground cumin
Salt and pepper

Directions

I start by heating olive oil in a large skillet over medium heat.
I sauté chopped red onion until soft, then add minced garlic and cook for another minute.
I stir in the chopped tomatoes and let them simmer for a few minutes until slightly broken down.
I add the chickpeas (or white beans), cooked rice, cumin, oregano, salt, and pepper. I stir everything together and cook until heated through.
I fold in fresh spinach and let it wilt, then squeeze in fresh lemon juice and sprinkle with parsley.
I give everything a final stir and taste for seasoning before serving.

Servings and timing

This recipe serves 4 and takes about 10 minutes to prep and 15–20 minutes to cook, making it a quick and healthy 30-minute meal.

Variations

Sometimes I swap the chickpeas for black beans or lentils, or use quinoa instead of rice for a protein boost. I also like adding chopped cucumbers or olives just before serving for extra Mediterranean flair. If I want more depth, I stir in a spoonful of sun-dried tomato pesto or top with crumbled feta (if not keeping it vegan).

Storage/reheating

I store leftovers in an airtight container in the fridge for up to 4 days. It reheats well in the microwave or on the stove with a splash of water or broth. This dish also freezes well—just cool it completely before transferring it to a freezer-safe container. I thaw it in the fridge overnight and reheat when ready to eat. Healthy Mediterranean Rice and Beans

FAQs

Can I use canned beans in this recipe?

Yes, I use canned beans often—just rinse and drain them well before adding to the pan.

What kind of rice works best?

I usually go for long-grain white rice or brown rice. Basmati or jasmine rice adds a nice aroma, while brown rice brings extra fiber and nutrients.

Is this recipe vegan?

Yes, it’s naturally vegan if I don’t add cheese. I make sure to check the label on canned beans to avoid added animal products.

How can I add more protein?

I sometimes add tofu, tempeh, or grilled chicken if I want to make it more filling. Quinoa also adds a protein boost as a rice substitute.

Can I serve this dish cold?

Absolutely. It makes a great cold grain salad when I chill it and toss it with extra lemon juice and olive oil. It’s perfect for lunchboxes or summer meals.

Conclusion

Healthy Mediterranean Rice and Beans is one of my favorite go-to meals when I want something quick, nutritious, and delicious. It’s full of fresh flavors, easy to throw together, and endlessly customizable. Whether I’m making it for a light dinner or prepping lunches for the week, it always leaves me feeling nourished and satisfied.