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Mediterranean Rice and Beans

Mediterranean Rice and Beans: A Flavorful Healthy Delight

Mediterranean Rice and Beans is a healthy, vibrant dish packed with plant-based protein and flavor.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Rice
  • 1 cup Long-Grain Rice Use this for fluffy grains that easily absorb the flavors.
  • 2 cups Vegetable Broth A flavorful base instead of water enhances depth.
For the Beans
  • 1 can Canned Chickpeas Adds protein and a creamy texture; rinse and drain for best flavor.
  • 1 can Canned Kidney Beans They offer a hearty bite and color contrast.
For the Aromatics
  • 2 cloves Garlic Freshly minced adds a kick of flavor; sauté until fragrant.
  • 1 medium Onion Chopped to enhance sweetness and depth; cook until translucent.
For the Spices
  • 1 teaspoon Cumin This earthy spice is key for that Mediterranean flavor profile.
  • 1 teaspoon Paprika Adds smokiness and a subtle heat.
For the Freshness
  • 1 cup Cherry Tomatoes Chopped for a burst of juicy freshness.
  • 1/4 cup Parsley Chopped as a vibrant garnish that brightens up the dish.

Equipment

  • large pot
  • Sauté pan

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 350°F (175°C). Gather all your ingredients and equipment.
  2. In a large pot, combine the long-grain rice with vegetable broth, then bring it to a gentle boil.
  3. Once boiling, reduce the heat to low, cover, and let it simmer for 15-18 minutes until fluffy.
  4. Heat a tablespoon of olive oil in a sauté pan over medium heat. Add the chopped onion and garlic.
  5. Cook until the onion is translucent and fragrant, about 5-7 minutes.
  6. Stir in the rinsed chickpeas and kidney beans. Season with cumin and paprika.
  7. Cook for an additional 2-3 minutes until everything is heated through.
  8. Fluff the cooked rice with a fork and gently fold it into the sautéed beans and aromatics.
  9. Add the chopped cherry tomatoes and parsley into the mixture.
  10. Stir gently and warm through for another 2-3 minutes over low heat.
  11. Remove from heat, transfer to a serving dish, and garnish with extra parsley.

Nutrition

Serving: 1cupCalories: 320kcalCarbohydrates: 50gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 60mgIron: 3mg

Notes

Make sure to rinse and drain your canned beans well to remove excess sodium. Add cherry tomatoes and parsley right before serving to preserve their vibrant colors.

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