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Healthy Mediterranean Rice and Beans

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This Healthy Mediterranean Rice and Beans dish is a flavorful, plant-based meal featuring cooked rice, hearty beans, fresh herbs, and Mediterranean spices. It’s quick to prepare, naturally gluten-free, and perfect for meal prep, lunch, or a light dinner.

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

Instructions

  1. Heat olive oil in a large skillet over medium heat. Add chopped red onion and sauté until softened.
  2. Add minced garlic and cook for another minute.
  3. Stir in cherry or diced tomatoes and let simmer until softened, about 3–5 minutes.
  4. Add chickpeas (or white beans), cooked rice, cumin, oregano, salt, and pepper. Stir well and cook until heated through.
  5. Fold in spinach or kale and cook until wilted.
  6. Add lemon juice and sprinkle with fresh parsley. Stir to combine and adjust seasoning to taste.
  7. Serve warm, or chill and serve as a cold salad.

Notes

  • Use any type of cooked rice, including jasmine, basmati, or brown rice.
  • Swap chickpeas for black beans, lentils, or white beans.
  • For more Mediterranean flavor, add chopped olives, cucumbers, or sun-dried tomatoes.
  • Top with feta if not keeping it vegan.
  • This dish also works well served cold as a grain salad.

Nutrition

Find it online: https://recipesbyliza.com/healthy-mediterranean-rice-and-beans/