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Healthy Mediterranean Rice and Beans

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Healthy Mediterranean Rice and Beans is a wholesome one pot meal made with fluffy rice, chickpeas or cannellini beans, fresh spinach, warm spices, and bright lemon juice. This easy vegetarian dinner is perfect for meal prep and clean eating.

Ingredients

1 tablespoon olive oil

1 medium yellow onion, finely chopped

3 cloves garlic, minced

1 red bell pepper, diced

1 medium tomato, diced

1 teaspoon ground cumin

1 teaspoon smoked paprika

1 teaspoon dried oregano

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

Optional toppings: crumbled feta, olives, tahini drizzle

Instructions

Sauté the Aromatics:
In a large skillet or pot, heat olive oil over medium heat. Add chopped onion and garlic. Cook until soft and fragrant, about 3–4 minutes.

Add Vegetables and Spices:
Stir in diced bell pepper and tomato. Sprinkle in cumin, smoked paprika, oregano, salt, and pepper. Cook for 2–3 minutes until vegetables begin to soften.

Cook the Rice:
Add the uncooked rice and stir to coat with the spices. Pour in vegetable broth or water. Bring to a boil, then reduce to low heat. Cover and simmer for 15–20 minutes, or until rice is tender and liquid is absorbed.

Add Beans and Greens:
Stir in chickpeas (or cannellini beans) and fresh spinach during the last 3–5 minutes of cooking. Cover until greens are wilted and everything is heated through.

Finish and Serve:
Remove from heat. Stir in fresh lemon juice and adjust seasoning if needed. Garnish with chopped parsley or mint. Add crumbled feta, olives, or a drizzle of tahini if desired. Serve warm.

Notes

Rinse rice before cooking for fluffier texture.

Swap white rice for brown rice (increase cooking time accordingly).

Add red pepper flakes for heat.

Make it vegan by skipping feta.

Store leftovers in an airtight container in the refrigerator for up to 4 days. Freeze for up to 2 months.

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