This Mediterranean Rice and Beans dish is a warm, hearty meal that tastes like sunshine on a plate. Fluffy brown rice mingles with tender chickpeas and black beans, while diced tomatoes, bell pepper, and red onion add color and bright flavor. The cumin and paprika give a gentle smokiness and the parsley brings a fresh finish. It smells savory and slightly spicy, and the texture is satisfying — soft rice with creamy beans and a little crunch from the vegetables. It’s easy to make and great for weeknight dinners, meal prep, or a casual family lunch.
Recipe Information
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Servings: 4
- Difficulty Level: Easy
Nutrition Information
- Calories per serving: ~390 kcal
- Protein: ~14 g
- Carbohydrates: ~66 g
- Fat: ~8 g
- Fiber: ~10 g
- Sugar: ~4 g
- Sodium: ~450 mg
Why Make This Mediterranean Rice and Beans
This recipe is simple, comforting, and full of flavor. It’s budget-friendly and pantry-friendly — most ingredients are common canned goods and staples. The dish is balanced: whole-grain brown rice for sustained energy, beans for protein and fiber, and vegetables for color and freshness. It’s great hot or at room temperature, and it pairs well with salads or roasted vegetables. Try pairing it with roasted roots for fall meals like the roasted apples and carrots recipe I love roasted apples and carrots.
How to Make Mediterranean Rice and Beans
This recipe cooks the rice in a seasoned broth, then folds in the beans at the end so they warm through without getting mushy. You’ll sauté the aromatics first, which builds a fragrant base. Watch the rice toward the end so it finishes tender but not sticky. Garnish with parsley to lift the flavors.
Ingredients:
- 1 cup brown rice
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup diced tomatoes
- 1/2 cup diced bell pepper
- 1/2 cup diced red onion
- 2 cloves garlic, minced
- 2 cups vegetable broth
- 1 tsp olive oil
- 1 tsp cumin
- 1 tsp paprika
- Salt and pepper to taste
- Fresh parsley for garnish
Directions:
Step 1: Preparation
Heat 1 tsp olive oil in a large pot over medium heat. While the oil warms, dice the onion and bell pepper, mince the garlic, and rinse the canned beans and chickpeas. Measure the rice and broth so everything is ready to go.
Step 2: Sautéing Aromatics
Add the diced red onion and bell pepper to the hot oil. Sauté, stirring occasionally, until the vegetables soften and the onion becomes translucent, about 4–5 minutes. Add the minced garlic and cook for another 30–60 seconds until fragrant.
Step 3: Cooking Rice
Stir in the brown rice, vegetable broth, diced tomatoes, cumin, paprika, salt, and pepper. Bring the pot to a gentle boil. Then reduce heat to low, cover, and simmer for 40–45 minutes or until rice is tender and liquid is absorbed. Check at 40 minutes; the rice should be cooked but still separate.
Step 4: Finishing and Serving
Once the rice is tender, gently fold in the drained chickpeas and black beans. Cook uncovered for 3–5 minutes to warm the beans through and let flavors meld. Taste and adjust salt and pepper. Garnish with chopped fresh parsley and serve.
How to Serve Mediterranean Rice and Beans
Serve it hot as a main with a squeeze of lemon or a dollop of plain yogurt or tzatziki for creaminess. For a fuller plate, add a simple cucumber-tomato salad, roasted vegetables, or warm pita. It also works as a side alongside grilled fish or chicken. The colors are bright — red tomatoes, green parsley, and the golden-brown rice — making it attractive on the table.
How to Store Mediterranean Rice and Beans
- Refrigerator: Cool completely, transfer to an airtight container, and refrigerate for up to 4 days.
- Freezer: Place in a freezer-safe container and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
- Reheat: Warm on the stove with a splash of water or broth over low heat, or microwave in a covered dish, stirring halfway through to heat evenly.
Expert Tips for Perfect Mediterranean Rice and Beans
- Use a tight-fitting lid on the pot so the rice steams evenly.
- For fluffier rice, let it rest covered off heat for 5–10 minutes before fluffing with a fork.
- Rinse the rice before cooking to remove extra starch if you prefer more separate grains.
- Don’t overcook the beans — fold them in at the end so they stay intact and have pleasant texture.
- Taste and adjust seasoning near the end; canned beans and broth may already have salt.
- To boost flavor, add a squeeze of fresh lemon juice and a pinch of red pepper flakes when serving.
Delicious Variations
- Lemon-Herb: Add lemon zest, extra parsley, and a handful of chopped mint for a bright twist.
- Spicy: Stir in 1/4–1/2 tsp cayenne or a diced jalapeño when sautéing the peppers.
- Mediterranean Bowl: Top with olives, crumbled feta, cucumber, and a drizzle of olive oil.
- Grain Swap: Use quinoa or farro instead of brown rice — adjust cooking time and liquid.
- Smoky-Sweet: Swap paprika for smoked paprika and stir in a touch of honey or maple for contrast.
Frequently Asked Questions
- Can I use white rice instead of brown rice?
- Yes. Use long-grain white rice and reduce the simmer time to about 15–20 minutes. Check the package for exact times and adjust the broth amount if needed. White rice cooks faster and will be softer in texture.
- Do I need to soak the beans?
- No. This recipe uses canned chickpeas and black beans, which are already cooked. If you use dry beans, soak and cook them fully before adding at the end.
- Is this dish gluten-free and vegan?
- Yes. The ingredients listed are naturally gluten-free and vegan. Always check brand labels on canned goods if you need strict gluten-free certification.
- How can I make this lower in sodium?
- Use low-sodium vegetable broth and rinse the canned beans thoroughly. Taste before adding salt and season lightly.
- Can I batch cook this for meal prep?
- Absolutely. It keeps well in the fridge for up to 4 days and freezes for up to 3 months. Divide into single-serve containers for easy lunches. Reheat on the stove with a splash of water to restore moisture.
- My rice is too firm after 45 minutes. What do I do?
- Add 1/4 cup of hot broth or water, cover, and cook another 5–10 minutes until tender. Cooking times can vary by rice brand and pot type.
- Can I add fresh greens?
- Yes. Stir in chopped spinach or kale during the last 2–3 minutes of cooking so they wilt but remain bright and tender.
Conclusion
This Mediterranean Rice and Beans recipe is a reliable, tasty meal that’s easy to make and full of comforting flavors. It feeds a crowd, stores well, and adapts to many variations and diets. If you want a similar, simple approach focused on black beans and rice with Mediterranean-friendly flavors, check out this helpful guide: Easy Black Beans and Rice (Mediterranean Diet Friendly) – The … Try this dish tonight — it’s warm, filling, and friendly to busy schedules.
Print
Mediterranean Rice and Beans
- Total Time: 60 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
A warm, hearty dish with fluffy brown rice, tender chickpeas, and black beans, combined with colorful vegetables and seasoned for a comforting flavor.
Ingredients
- 1 cup brown rice
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup diced tomatoes
- 1/2 cup diced bell pepper
- 1/2 cup diced red onion
- 2 cloves garlic, minced
- 2 cups vegetable broth
- 1 tsp olive oil
- 1 tsp cumin
- 1 tsp paprika
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Heat 1 tsp olive oil in a large pot over medium heat. While the oil warms, dice the onion and bell pepper, mince the garlic, and rinse the canned beans and chickpeas.
- Add the diced red onion and bell pepper to the hot oil. Sauté for 4–5 minutes until the vegetables soften. Add the minced garlic and cook for another 30–60 seconds.
- Stir in the brown rice, vegetable broth, diced tomatoes, cumin, paprika, salt, and pepper. Bring to a gentle boil, then reduce heat to low, cover, and simmer for 40–45 minutes until rice is tender and liquid is absorbed.
- Once the rice is tender, gently fold in chickpeas and black beans. Cook uncovered for 3–5 minutes to warm the beans through. Garnish with chopped fresh parsley and serve.
Notes
For fluffier rice, let it rest covered off heat for 5–10 minutes before fluffing. Adjust seasoning based on saltiness of broth and canned beans.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 390
- Sugar: 4g
- Sodium: 450mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 66g
- Fiber: 10g
- Protein: 14g
- Cholesterol: 0mg
