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Healthy Mediterranean Rice and Beans

Healthy Mediterranean Rice and Beans
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Healthy Mediterranean Rice and Beans is a vibrant, one-pot meal that brings the flavors of the Mediterranean right to your table. This dish combines wholesome ingredients like rice, chickpeas, and an array of fresh vegetables, making it not only delicious but also packed with nutrients. Perfect for busy weeknights or meal prep, this recipe is versatile enough to serve as a hearty main dish or a flavorful side. With its rich spices and fresh herbs, this comforting bowl of goodness will satisfy your taste buds while nourishing your body. Enjoy it warm topped with feta cheese or fresh herbs, and experience the essence of healthy Mediterranean cuisine.

Ingredients

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  • 1 tablespoon olive oil
  • 1 medium yellow onion (finely chopped)
  • 3 cloves garlic (minced)
  • 1 red bell pepper (diced)
  • 1 medium tomato (diced)
  • 1 cup long grain white rice (uncooked)
  • 2 cups vegetable broth or water
  • 1 can (15 oz) chickpeas or cannellini beans (drained and rinsed)
  • 2 cups fresh spinach (or kale, roughly chopped)
  • 1 tablespoon lemon juice (plus more to taste)
  • 2 tablespoons chopped fresh parsley or mint
  • Salt and pepper to taste
  • Crumbled feta, olives, tahini drizzle

Instructions

  1. Heat olive oil in a large pot over medium heat. Sauté chopped onion until translucent.
  2. Add minced garlic, diced red bell pepper, and tomato; cook for about 5 minutes until softened.
  3. Stir in ground cumin, smoked paprika, and dried oregano; cook for 30 seconds until fragrant.
  4. Add uncooked rice and vegetable broth; bring to a boil. Reduce heat to low, cover tightly, and simmer for 15 minutes.
  5. Fold in drained chickpeas and chopped spinach; cover until greens are wilted.
  6. Stir in lemon juice, parsley (or mint), salt, and pepper to taste. Serve warm with optional toppings.

Nutrition

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