Name: Healthy Mediterranean Rice and Beans
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 2 tablespoons olive oil; 1 medium yellow onion, chopped; 3 cloves garlic, minced; 2 cups cooked rice (white or brown); 1 red bell pepper, diced; 2 cups baby spinach; 1 can (15 oz) kidney beans, drained and rinsed; 1 can (15 oz) cannellini beans, drained and rinsed; 1 can (14.5 oz) diced tomatoes; 1 teaspoon smoked paprika; 1 teaspoon ground cumin; Salt and black pepper to taste; 2 tablespoons lemon juice; 2 tablespoons chopped fresh parsley or basil

This Healthy Mediterranean Rice and Beans dish is a vibrant, flavor-packed one-pan meal that effortlessly combines wholesome ingredients with bold spices. Bursting with fiber-rich beans, fragrant herbs, and colorful vegetables, it’s a comforting and nourishing option that fits beautifully into any busy weeknight dinner rotation. It’s light enough for summer yet filling enough for cooler evenings.

Whether you’re trying to eat more plant-based meals or just looking for a delicious twist on rice and beans, this Mediterranean version delivers. With influences from Greek, Spanish, and Middle Eastern kitchens, every bite brings warmth and satisfaction. It also happens to be vegan, gluten-free, and highly customizable to whatever vegetables or beans you have on hand.

Why You’ll Love This Healthy Mediterranean Rice and Beans

Hearty & Wholesome: Packed with plant protein, fiber, and satisfying textures from both beans and rice.
One-Pot Wonder: Minimal cleanup, maximum flavor. Everything cooks in one pan.
Versatile: Great hot, cold, or at room temperature, perfect for lunchboxes or meal prep.
Naturally Vegan & Gluten-Free: Inclusive for most dietary needs without sacrificing flavor.
Mediterranean Magic: Features classic ingredients like garlic, olive oil, herbs, and lemon for that sunny, zesty kick.

Preparation Phase & Tools to Use

To make this recipe efficiently and flawlessly, having the right tools can make all the difference:

Large Nonstick Skillet or Sauté Pan: Essential for evenly cooking the onions, veggies, and rice without sticking or burning.
Sharp Chef’s Knife: For clean and quick chopping of fresh vegetables and herbs.
Wooden Spoon or Silicone Spatula: Helps stir ingredients gently and scrape the pan edges to prevent scorching.
Fine Mesh Strainer: Perfect for rinsing canned beans and rice thoroughly before use.
Measuring Cups & Spoons: Accuracy ensures balanced flavors and the right texture.

Having everything prepped (mise en place!) before turning on the stove speeds up the process and makes cooking more enjoyable.

Ingredients for the Healthy Mediterranean Rice and Beans

Olive Oil – Brings richness and classic Mediterranean depth to the base.
Yellow Onion – Adds natural sweetness and aromatic foundation.
Garlic Cloves – Boosts savory intensity and ties the flavors together.
Cooked Rice – The heart of the dish, absorbing spices and juices beautifully.
Red Bell Pepper – Offers color and mild sweetness with every bite.
Baby Spinach – Adds nutrients and vibrant green freshness.
Canned Kidney Beans – Protein-packed and firm in texture.
Canned Cannellini Beans – Creamy and mild, balancing the bolder flavors.
Tomatoes (Diced) – Juicy and slightly acidic, keeping the dish bright.
Smoked Paprika – Deepens the flavor with subtle smokiness.
Cumin – Brings a warm, earthy undertone.
Salt & Pepper – Essential for seasoning balance.
Fresh Parsley or Basil – Fresh herbs lift everything at the end.
Lemon Juice – A final squeeze enhances and brightens the dish.

How To Make the Healthy Mediterranean Rice and Beans

Step 1: Saute the Aromatics

In a large skillet, heat olive oil over medium heat. Add chopped onion and cook until soft and golden, about 5 minutes. Stir in minced garlic and cook for another minute until fragrant.

Step 2: Add the Vegetables

Toss in chopped bell pepper and cook until tender, about 4 minutes. Add diced tomatoes and let them simmer for 2–3 minutes to release their juices.

Step 3: Stir in the Spices

Mix in cumin, smoked paprika, salt, and pepper. Let the spices bloom for about a minute to deepen the flavor.

Step 4: Combine the Rice and Beans

Add cooked rice to the pan along with the drained kidney beans and cannellini beans. Stir well to combine everything evenly.

Step 5: Wilt the Greens

Fold in the spinach and cook until just wilted. Adjust seasoning if needed.

Step 6: Finish and Serve

Drizzle with fresh lemon juice and top with chopped parsley or basil before serving. Serve warm or at room temperature.

How to Serve and Store Healthy Mediterranean Rice and Beans

Serve this rice and beans dish warm as a satisfying main course, or chilled as a hearty side or meal prep lunch. It pairs well with a dollop of hummus, grilled flatbread, or a side of feta and olives for a more complete Mediterranean experience.

To store, let leftovers cool completely and transfer them to an airtight container. They’ll keep in the fridge for up to 4 days. You can also freeze portions for up to 2 months. Reheat gently in the microwave or on the stove with a splash of water or broth.

Frequently Asked Questions

Can I use brown rice instead of white rice?

Absolutely! Brown rice will add more fiber and a nuttier taste. Just make sure it’s fully cooked before adding.

What other beans can I use?

Chickpeas, black beans, or lentils work well as substitutes or additions.

Is this dish spicy?

Not by default. You can add crushed red pepper flakes or a pinch of cayenne if you want to dial up the heat.

Can I make this ahead of time?

Yes, it keeps well for days and reheats wonderfully, making it ideal for meal prep.

What can I serve with it?

Try it with grilled veggies, a simple cucumber salad, or even tucked into a warm pita with tzatziki.

Want More Mediterranean-Inspired Ideas?

If you’re a fan of healthy, bold flavors like this, try out these other reader-favorite meals:

Mediterranean White Beans & Greens with garlic and lemon zest.
Tzatziki Chicken Veggie Naan Pizza for a flatbread-style twist.
Lemon Garlic Parmesan Chicken Tenders if you love citrusy comfort food.
Easy Thai Red Curry Dumpling Soup to keep those bold flavors going.

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And let me know in the comments how yours turned out! Did you go heavier on the garlic or add extra lemon? Maybe tossed in some olives or sun-dried tomatoes?

I love seeing how you make these recipes your own. Questions welcome—let’s inspire each other to cook boldly.

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