Mediterranean Rice and Beans
50 min
|
easy
|
gluten-free,
lactose-free,
low-fat,
Mediterranean diet,
vegan,
vegetarian
Recipe by Eunice
Introduction
This is rice and beans with a Mediterranean swagger: lemony, garlicky, properly seasoned with oregano, paprika, and bouillon, and packed with chickpeas, black beans, peppers, and tomatoes so every bite hits.
Budget friendly, naturally vegan and gluten free, it is perfect for weeknights, meal prep, or potlucks when you want big flavor without fuss.
Ingredients (6 servings)
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Ingredients
- 2 cups long-grain white rice (uncooked) raw long-grain white rice 11.11 oz
- 1 can (15 oz) chickpeas, drained, rinsed chickpeas 1 can (15 oz)
- 1 can (15 oz) canned black beans, drained, rinsed black beans 14.93 oz (15 oz)
- 1 red bell pepper, diced red bell pepper 1 ct
- 1 yellow bell pepper, diced yellow bell pepper 1 ct
- 1 small red onion, finely chopped red onion 1 ct small
- 1 cup cherry tomatoes, halved (or quartered) cherry tomatoes 0.44 lb
- 2 Tbsp olive oil olive oil
- 4 cloves garlic, minced garlic 0.36 head (for garlic clove)
- 2 tsp gluten-free vegetable bouillon gluten-free vegetable bouillon 0.33 oz
- 1 tsp dried oregano dried oregano 0.11 oz
- ½ tsp paprika sweet paprika 0.04 oz
- ½ tsp salt salt
- ¼ tsp black pepper black peppercorns (for black pepper)
- 2¼ cups gluten-free vegetable broth gluten-free vegetable broth 1.13 lb
- ½ lemon, juiced lemon 0.5 ct
How to Make Mediterranean Rice and Beans
-
Rinse and soak the rice
Rinse the rice under cold water until it runs mostly clear to remove excess starch.
Soak the rice in cool water for 15 to 20 minutes, then drain very well.
-
Sauté the aromatics
Heat 1 tablespoon olive oil in a heavy pot over medium heat and add the red onion and both bell peppers.
Cook until softened with a little bite, about 5 to 6 minutes, then stir in the garlic for 30 seconds until fragrant and scrape everything to a bowl.
-
Simmer beans and tomatoes in broth
In a saucepan combine the vegetable broth, bouillon, oregano, paprika, black pepper, chickpeas, black beans, and cherry tomatoes.
Bring to a gentle simmer for 6 to 8 minutes to marry flavors, then taste and add salt only if needed.
With a slotted spoon lift out the beans and tomatoes to a bowl and keep the broth hot.
Top the hot broth up with hot water until you have about 3.5 cups total liquid to cook the rice properly.
-
Toast the rice
Add the remaining 1 tablespoon olive oil to the pot and stir in the drained rice over medium heat.
Toast for 2 minutes until the grains look slightly translucent at the edges and smell nutty.
-
Cook the rice in the flavored broth
Pour the hot broth over the rice, bring to a brisk boil, stir once to level, then cover tightly and drop the heat to low.
Cook for 15 minutes undisturbed, then turn off the heat and rest covered for 10 minutes so the steam finishes the grains.
-
Fold and finish
Uncover, fluff the rice with a fork, then gently fold in the sautéed peppers and onions plus the reserved beans and tomatoes.
Squeeze in the lemon juice, taste, and adjust salt and pepper to your liking.
-
Serve or meal-prep
Serve hot right away, or cool quickly and portion into glass containers because this is a meal-prep friendly superstar.
Refrigerate up to 4 days and reheat with a splash of water to bring the grains back to life.
Substitutions
- Replace black beans with cannellini beans
- Cannellini keep the Mediterranean vibe and bring a creamy, delicate bite that lets the oregano and lemon pop without changing cook time.
- Replace long-grain white rice with quinoa
- Quinoa is naturally gluten free and cooks faster with a light, fluffy texture and a subtle nuttiness that loves garlic and lemon.
- Replace lemon juice with finely chopped preserved lemon
- Preserved lemon adds salty citrus intensity and a little chew that makes every bite brighter, so reduce added salt slightly.
Tips
- Soak for longer grains
- A short soak hydrates the outer layer so the rice cooks evenly and stays fluffy instead of splitting.
- Cook rice with strained flavored broth
- Simmer beans and tomatoes in the broth for flavor, then strain and use that liquid to cook the rice so the beans do not blow out.
- Mind the liquid math
- For 2 cups long-grain white rice aim for about 3.5 cups hot liquid after simmering, topping with hot water as needed.
- Use a heavy pot and low flame
- A thick-bottomed Dutch oven on steady low heat prevents scorching and gives you tight control for fluffy grains.
- Season in layers
- Bouillon and broth carry salt so taste the broth before adding more, then finish with lemon for brightness instead of extra salt.
- Meal-prep like a pro
- Cool quickly, portion into shallow glass containers, and reheat with a splash of water so the rice steams back to tender.
Nutrition Facts *
| Energy | 401 | kcal |
|---|---|---|
| Protein | 14 | g |
| Total Fat | 11 | g |
| Carbohydrates | 60 | g |
| Dietary Fiber | 15 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- My rice is still firm after resting, what do I do?
- Sprinkle 1/4 cup hot water over the rice, cover, and steam on the lowest heat for 5 minutes, then rest covered 5 minutes more.
- The bottom scorched, can I save it?
- Do not scrape the bottom, transfer the unscorched top rice to a new pot, add 2 tablespoons water, cover, and rest 5 minutes to loosen.
- My beans split apart, how can I prevent that?
- Keep the simmer gentle, strain them out before cooking the rice, and fold them back in at the end with a light hand.
- Can I use brown rice instead of white?
- Yes, use 4 cups hot liquid for 2 cups brown rice and cook 35 to 40 minutes on low, then rest 10 minutes.
- How would I make this in an Instant Pot?
- Cook the rice with 2 cups rinsed rice and 2.25 cups hot broth on high pressure for 4 minutes with a 10 minute natural release, then fold in the sautéed peppers and the simmered beans and tomatoes with lemon.
Serving Suggestions
Perfect with a crumble of feta, a handful of parsley, and a slick of good olive oil for a salty-creamy-bright finish.
Pair it with grilled salmon or halloumi, or stuff leftovers into bell peppers and bake for a crisp-tender, zero-waste dinner.
More pairings:
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