Simple ingredients, bold flavors, and a nutritious punch — that’s what you get with this Healthy Mediterranean Rice and Beans dish. It’s the kind of recipe you turn to when you want something hearty and fulfilling without compromising your health goals. Packed with plant-based protein, fiber-rich beans, and warm spices, this is comfort food with a Mediterranean soul.
This rice and beans dish makes a fantastic meal on its own, but it also pairs beautifully with grilled proteins or a light salad. Whether you’re meal-prepping for the week or looking for a satisfying vegetarian dinner, this recipe checks every box.
Why You’ll Love This Healthy Mediterranean Rice and Beans
This dish brings together everything people love about Mediterranean cuisine: freshness, simplicity, and depth of flavor. The use of olive oil, garlic, and herbs enhances the natural taste of every ingredient without needing anything artificial. It’s naturally gluten-free, budget-friendly, and ready in under 30 minutes.
And let’s not forget versatility — it’s delicious served warm, at room temp, or even cold as a lunchbox favorite. You can also easily adapt it by tossing in roasted veggies, grilled shrimp, or feta crumbles.
What Kind of Rice Works Best for Mediterranean Rice and Beans?
Short answer: whatever you have on hand. Long answer: For a traditional Mediterranean flair, medium or long-grain white rice like basmati or jasmine works best because it stays fluffy and doesn’t clump. You can also use brown rice for more fiber or even quinoa if you want to up the protein.
Avoid sticky rice or sushi rice, as they change the texture and won’t give you that light, fluffy base this dish deserves.
Ingredients for the Healthy Mediterranean Rice and Beans
This recipe keeps things simple and flavorful with pantry-friendly staples that celebrate the Mediterranean approach to eating well.
Olive oil
Extra virgin olive oil adds richness and carries the flavor of the aromatics beautifully.
Garlic
Freshly minced garlic is a must for its strong, savory base that balances the dish.
Onion
A chopped yellow or white onion brings a natural sweetness when sautéed.
Cooked rice
Using cooked rice (white or brown) helps the recipe come together in minutes.
Canned beans
Chickpeas and cannellini beans are both excellent choices, offering protein and creaminess.
Cherry tomatoes
They bring freshness and a touch of acidity that wakes up the dish.
Spinach
A handful of baby spinach stirred in at the end adds nutrients and color.
Lemon juice
A squeeze of fresh lemon brightens every bite and ties all the flavors together.
Salt and pepper
Just enough to enhance the natural flavor of the ingredients.
Paprika & oregano
These classic Mediterranean spices offer warmth and herby depth without overpowering.
How To Make the Healthy Mediterranean Rice and Beans
Step 1: Sauté Aromatics
In a large skillet, heat olive oil over medium heat. Add chopped onion and sauté until softened, about 4 minutes. Add garlic and cook for another minute until fragrant.
Step 2: Add Beans and Tomatoes
Stir in your drained canned beans and halved cherry tomatoes. Let them cook for 3 to 4 minutes, just enough for the tomatoes to soften and the beans to absorb flavor.
Step 3: Season It Up
Sprinkle in paprika, oregano, salt, and pepper. Stir well to coat everything evenly.
Step 4: Fold in the Rice
Add your cooked rice to the skillet and toss gently to combine. Cook for 5 minutes, stirring occasionally, until everything is warmed through and mixed well.
Step 5: Finish with Greens and Lemon
Toss in a couple handfuls of baby spinach and squeeze fresh lemon juice over the skillet. Stir until the spinach wilts slightly and everything smells fresh and zesty. Serve immediately.
How to Serve and Store Mediterranean Rice and Beans
This recipe makes enough to serve 4 people generously, especially if you’re enjoying it as a main dish. It works great as a side too, particularly with grilled fish or lemon-herb chicken.
Store any leftovers in an airtight container in the fridge for up to 4 days. It reheats beautifully in a skillet with a splash of water or even in the microwave. This dish also makes a fantastic meal prep option because the flavors only get better with time.
What to Serve With Mediterranean Rice and Beans?
Grilled Lemon Chicken
Juicy, citrus-marinated chicken adds a protein-packed punch and complements the herby rice beautifully.
Roasted Cauliflower
Spiced, roasted cauliflower brings a satisfying crunch and earthy sweetness that balances the meal.
Tzatziki Sauce
This refreshing Greek yogurt-based sauce pairs perfectly with the savory and spiced rice and beans.
Cucumber Tomato Salad
Keep things fresh and light with a simple chopped cucumber and tomato salad drizzled with olive oil and vinegar.
Stuffed Grape Leaves
A classic Mediterranean appetizer that adds texture and an extra savory element to your plate.
Pita Bread or Naan
A warm slice of flatbread turns this dish into a more filling comfort meal and helps scoop up every bite.
Feta Cheese Crumbles
Sprinkle on top for a creamy, salty hit that elevates the whole experience.
Want More Mediterranean-Inspired Ideas?
If you love this Healthy Mediterranean Rice and Beans dish, here are a few more you’ll want to try next:
• Mediterranean Salmon Patties are perfect for a light yet filling lunch.
• Baked Stuffed Shrimp Casserole brings coastal flavor to your weeknight rotation.
• Spinach Pasta Salad with Feta and Cranberries is a refreshing and vibrant companion.
• Zesty Lemon Basil Chicken Pasta Salad is ideal for potlucks and easy meal prep.
• Grilled Chicken Broccoli Bowls with Creamy Garlic Sauce are as comforting as they are wholesome.
Save This Recipe For Later
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Did you try it with chickpeas or white beans? Maybe added roasted red peppers or olives? Let me know in the comments how yours turned out!
I always love seeing how you personalize these meals. And if you have questions, drop them below — let’s make cooking easier together.
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Healthy Mediterranean Rice and Beans
- Total Time: 25 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
Healthy Mediterranean Rice and Beans is a wholesome, protein-packed dish made with garlic, olive oil, spinach, and beans. This Mediterranean rice recipe is vegan, gluten-free, and perfect for quick weeknight meals or meal prep. A delicious and easy plant-based dinner idea!
Ingredients
1 tablespoon olive oil
2 cloves garlic, minced
1 small onion, chopped
2 cups cooked rice (white or brown)
1 can (15 oz) chickpeas or cannellini beans, drained and rinsed
1 cup cherry tomatoes, halved
2 cups baby spinach
2 tablespoons lemon juice
1 teaspoon paprika
1 teaspoon dried oregano
Salt to taste
Black pepper to taste
Instructions
1. In a large skillet, heat olive oil over medium heat. Add chopped onion and sauté until soft, about 4 minutes.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in drained beans and halved cherry tomatoes. Cook for 3 to 4 minutes, allowing the tomatoes to soften.
4. Season with paprika, oregano, salt, and pepper. Mix well to combine.
5. Add cooked rice and stir gently. Cook for another 5 minutes until heated through.
6. Add spinach and lemon juice. Stir until spinach wilts.
7. Serve immediately warm, or cool for meal prep.
Notes
This dish can be served warm or cold.
Use any rice you have on hand, but basmati or jasmine are preferred for fluffiness.
Add roasted veggies or crumbled feta for extra flavor.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 ½ cups
- Calories: 310
- Sugar: 3g
- Sodium: 290mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 46g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
