Mediterranean Rice and Beans
40 min
|
easy
|
gluten-free,
lactose-free,
low-fat,
Mediterranean diet,
vegan
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 15 min | 25 min | 40 min |
Introduction
This Mediterranean rice and beans dish is bright, hearty, and filled with fresh veggies, protein-packed beans, and fragrant spices.
It makes an easy one-pan dinner or meal-prep lunch that feels light but still keeps you full for hours.
With chickpeas, black beans, garlic, and lemony olive oil, every bite has that sunny, Mediterranean flavor we all crave.
Ingredients (4 servings)
Ingredients
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How to Make Mediterranean Rice and Beans
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Prep the vegetables and aromatics
Gather all ingredients and set out a large, heavy-bottomed pot with a tight-fitting lid.
Dice the red and yellow bell peppers, finely chop the red onion, and halve or quarter the cherry tomatoes.
Mince the garlic and set everything near the stove for easy cooking.
-
Rinse the rice
Place the rice in a fine-mesh strainer and rinse under cold water until the water runs mostly clear.
Let the rice drain well so it does not water down the broth.
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Sauté onion, peppers, and garlic
Heat the olive oil in the pot over medium heat.
Add the chopped onion and diced bell peppers, and cook, stirring often, until slightly softened, about 4 minutes.
Stir in the minced garlic and cook just until fragrant, about 30 seconds.
-
Add beans, tomatoes, and seasonings
Add the drained chickpeas, black beans, and cherry tomatoes to the pot.
Sprinkle in the vegetable bouillon, dried oregano, paprika, salt, and black pepper, and stir to coat everything.
Pour in the vegetable broth and bring the mixture to a gentle simmer.
-
Simmer the rice with the broth
Stir the rinsed rice into the simmering broth and bean mixture, making sure the rice is evenly distributed.
Return to a gentle simmer, then cover the pot tightly and reduce the heat to low.
Cook without lifting the lid for about 18 to 20 minutes, until the rice is tender and liquid absorbed.
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Finish with lemon and fluff
Turn off the heat and let the pot stand, covered, for 5 minutes to finish steaming.
Uncover, squeeze in the lemon juice, and gently fluff the rice and beans with a fork.
Taste and adjust seasoning with a little more salt, pepper, or lemon juice if needed.
-
Cool and store for meal prep
Spread the rice and beans on a large baking sheet or shallow pan to cool more quickly.
Once fully cooled, portion into airtight containers for high-fiber, meal-prep friendly lunches or dinners.
Substitutions
- Replace white rice with brown rice
- Swap in long-grain brown rice for a nuttier flavor and even more fiber. Increase the simmering time to about 35 to 40 minutes so the rice becomes fully tender.
- Replace chickpeas with cannellini beans
- Use canned cannellini beans instead of chickpeas for a creamier bite and slightly milder flavor. They still keep the dish high in fiber and hold their shape well in the simmering broth.
- Replace bell peppers with zucchini
- Use diced zucchini in place of some or all bell peppers for a softer texture and slightly sweeter taste. Add the zucchini with the peppers and avoid overcooking so it does not turn mushy.
Tips
- Use the right pot size
- Choose a pot wide enough that the rice sits in an even layer for more uniform cooking. A heavy-bottomed pot helps prevent scorching and keeps the rice fluffy, not sticky.
- Resist lifting the lid
- Keep the lid on during simmering so steam stays trapped and cooks the rice evenly. Peeking often releases steam and can leave the rice undercooked or patchy.
- Adjust liquid for different rices
- If your rice seems dry before it softens, sprinkle in a few tablespoons of hot broth or water. If it looks soupy near the end, uncover and cook on low a few extra minutes.
- Season at the end too
- Always taste after steaming and adjust salt, pepper, and lemon for a bright, balanced flavor. Beans can mute seasoning, so the final check really matters.
- Cool quickly for safe meal prep
- Spread leftovers in a thin layer so they cool fast and stay in the food safety zone. Refrigerate within two hours and eat within four to five days for best texture and taste.
Nutrition Facts *
| Energy | 814 | kcal |
|---|---|---|
| Protein | 26 | g |
| Total Fat | 20 | g |
| Carbohydrates | 128 | g |
| Dietary Fiber | 25 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- What if my rice is still hard when the time is up?
- Keep the pot on low heat and sprinkle in 2 to 4 tablespoons of hot water or broth. Cover again and cook 5 more minutes, then taste and repeat if needed.
- How can I keep the rice from getting mushy?
- Rinse the rice well, measure the liquid carefully, and avoid stirring once it starts simmering. Stirring releases starch, which can make the grains clump and feel soft.
- Can I make this ahead for the week?
- Yes, this dish is very meal-prep friendly and keeps well in the fridge for four to five days. Portion into containers, cool completely, then cover and refrigerate. Reheat with a splash of water or broth to loosen the grains.
- Can I freeze Mediterranean rice and beans?
- You can freeze portions in freezer-safe containers for up to three months. Thaw overnight in the fridge, then reheat in a skillet with a bit of water or broth. The rice stays firmer if you avoid overcooking it on the first day.
Serving Suggestions
This Mediterranean rice and beans pairs nicely with a simple cucumber salad or a side of garlicky yogurt.
For extra richness, stir in a spoonful of olive tapenade or top each bowl with crumbled feta.
You can also fold in fresh herbs like parsley or dill right before serving for a fresh, bright finish.
Reviews
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Barbara, Sacramento, CA: So flavorful and filling, and the lemon at the end really brightened everything up. Served it at a casual get-together and it was a hit, plus the leftovers made easy lunches for my family.
: Happy it was a hit, Barbara! That squeeze of lemon at the end really wakes up the peppers, beans, and tomatoes, and it’s perfect for make-ahead lunches too. 😊
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