Description
Healthy Mediterranean Rice and Beans is a one-pan vegan dinner recipe packed with protein, fiber, and flavor. Made with kidney beans, cannellini beans, tomatoes, spinach, and rice, this gluten-free Mediterranean dish is easy to prepare and perfect for meal prep or family dinners.
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
Instructions
1. In a large skillet, heat olive oil over medium heat. Add chopped onion and cook until soft and translucent, about 5 minutes.
2. Stir in minced garlic and sauté for 1 minute until fragrant.
3. Add the red bell pepper and cook until tender, about 4 minutes.
4. Stir in diced tomatoes and simmer for 2–3 minutes to release their juices.
5. Add cumin, smoked paprika, salt, and black pepper. Stir and cook for another minute to bloom the spices.
6. Mix in cooked rice, kidney beans, and cannellini beans. Stir well to combine.
7. Fold in the baby spinach and cook until wilted.
8. Finish by drizzling with lemon juice and topping with chopped parsley or basil. Serve warm or at room temperature.
Notes
You can use any type of cooked rice (jasmine, basmati, brown) for this recipe.
Add chili flakes or cayenne pepper if you prefer a spicier version.
Stir in some crumbled feta or olives for extra Mediterranean flair.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Sauté
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 6g
- Sodium: 520mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7.5g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg