Description
Looking for a hearty, wholesome, and flavor-packed dish? This *Healthy Mediterranean Rice and Beans* is the perfect answer. Made with tender white beans, juicy tomatoes, fragrant garlic, and fresh herbs, it’s a satisfying plant-based meal that works for lunch, dinner, or meal prep. Whether you’re after a quick dinner, healthy snack, or new food idea, this easy recipe delivers on taste and nutrition. It’s gluten-free, vegan, budget-friendly, and bursting with Mediterranean flavor – ideal for anyone in search of easy dinner ideas, breakfast ideas (yes, it reheats great!), or high-protein vegetarian meals.
Ingredients
2 tablespoons olive oil
1 medium yellow onion, chopped
3 garlic cloves, minced
3 cups cooked white rice
1 can (15 oz) white beans, drained and rinsed
1 can (14.5 oz) diced tomatoes
1 tablespoon tomato paste
1 teaspoon smoked paprika
Salt, to taste
Black pepper, to taste
2 tablespoons chopped fresh parsley or basil
1 tablespoon lemon juice (optional)
Instructions
1. Heat olive oil in a large skillet over medium heat. Add chopped onion and cook for 5–6 minutes until translucent.
2. Add minced garlic and cook for 30 seconds until fragrant.
3. Stir in diced tomatoes and tomato paste. Simmer for 5 minutes to develop flavor.
4. Add smoked paprika, salt, and pepper. Mix well.
5. Stir in white beans and cook for 2–3 minutes until warmed through.
6. Fold in the cooked rice and mix until evenly coated. Cook for another 5–7 minutes.
7. Turn off heat and stir in fresh herbs. Add lemon juice if using.
8. Serve warm and garnish with extra herbs or toppings if desired.
Notes
Use day-old rice to prevent sogginess.
Rinse your canned beans thoroughly to reduce salt and improve flavor.
Add lemon juice at the end to brighten the flavors.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 340
- Sugar: 5g
- Sodium: 320mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 8g
- Protein: 11g
- Cholesterol: 0mg
Keywords: healthy recipe, quick dinner, Mediterranean rice, vegan meal, easy recipe