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Healthy Mediterranean Rice and Beans

Healthy Mediterranean Rice and Beans

  • Author: Mery
  • Total Time: 60 minutes
  • Yield: 4 servings 1x

Description

A vibrant and wholesome one-pot dish, featuring fluffy brown rice, protein-rich chickpeas, and a colorful medley of Mediterranean vegetables, all seasoned with aromatic spices. Perfect for a healthy, satisfying, and easy weeknight meal.

Ingredients

Scale
  • 1 cup (200g) long-grain brown rice
  • 1 can (400g) chickpeas, drained and rinsed
  • 1 cup (240ml) vegetable broth
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 bell pepper, diced
  • 2 tomatoes, chopped
  • 1 tablespoon (15ml) olive oil
  • 1 teaspoon (5g) ground cumin
  • 1 teaspoon (5g) paprika
  • 1/2 teaspoon (2.5g) dried oregano
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions

  1. Rinse the brown rice under cold water and set aside.
  2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
  3. Add the minced garlic, diced bell pepper, and chopped tomatoes. Cook for another 5 minutes until vegetables are tender.
  4. Stir in the ground cumin, paprika, dried oregano, salt, and pepper. Cook for 1 minute until fragrant.
  5. Add the rinsed brown rice, chickpeas, and vegetable broth to the pot. Bring to a boil.
  6. Reduce heat to low, cover, and simmer for 25-30 minutes until the rice is cooked and liquid is absorbed.
  7. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and garnish with fresh parsley before serving.

Notes

  • Meal Prep Tip: This dish reheats beautifully and the flavors deepen overnight, making it ideal for healthy meal prep throughout the week.
  • Customization: Feel free to add more vegetables like zucchini or spinach, or a squeeze of fresh lemon juice at the end for extra brightness.
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Category: Main Dish
  • Method: Simmer
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 serving
  • Calories: 350
  • Sugar: 0g
  • Sodium: 400mg
  • Fat: 8g
  • Saturated Fat: N/A
  • Unsaturated Fat: N/A
  • Trans Fat: N/A
  • Carbohydrates: 60g
  • Fiber: 10g
  • Protein: 15g
  • Cholesterol: 0mg

Keywords: Healthy Mediterranean rice and beans, chickpea rice recipe, one-pot vegetarian, vegan meal, gluten-free, quick dinner, Mediterranean diet, plant-based protein, brown rice recipe, healthy weeknight meal

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