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–+ servings
Mediterranean Rice and Beans

Mediterranean Rice and Beans: A Flavorful Family Favorite

This Mediterranean Rice and Beans recipe is a healthy, satisfying dish that's perfect for family dinners.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Rice
  • 1 cup long-grain rice substitute with quinoa for a gluten-free option
  • 2 tablespoons olive oil can use vegetable oil for a lighter flavor
  • 2 cloves garlic minced
  • 2 cups vegetable broth chicken broth works if not vegetarian
For the Beans
  • 1 can canned chickpeas rinse well before using
  • 1 can canned black beans kidney beans can be a great substitute
  • 1 cup diced tomatoes fresh tomatoes can be used if in season
  • 0.5 medium red onion finely chopped
For the Seasoning
  • 1 teaspoon cumin smoked paprika is a nice swap for a smoky kick
  • 0.5 medium lemon juice use lime juice for a different zing
  • 1 bunch fresh parsley chopped
  • to taste salt
  • to taste pepper

Equipment

  • large saucepan

Method
 

Step-by-Step Instructions for Mediterranean Rice and Beans
  1. Preheat your stovetop to medium heat and warm 2 tablespoons of olive oil in a large saucepan for about a minute.
  2. Add 2 minced garlic cloves to the oil and sauté for approximately 1-2 minutes until fragrant.
  3. Stir in 1 cup of long-grain rice and let it toast for about 2-3 minutes, stirring continuously.
  4. Pour in 2 cups of vegetable broth and bring the mixture to a gentle boil. Reduce heat to low, cover, and simmer for about 15-20 minutes.
  5. Rinse and drain 1 can each of chickpeas and black beans. Combine them in a mixing bowl with 1 diced tomato and 0.5 finely chopped red onion.
  6. Sprinkle in 1 teaspoon of cumin, juice of half a lemon, and a pinch of salt and pepper into the mixture. Toss everything together.
  7. Once the rice is cooked, fluff it with a fork and add it to the bean mixture, folding gently to combine.
  8. Chop a handful of fresh parsley and sprinkle it over the top before serving.
  9. Serve your Mediterranean Rice and Beans warm with a drizzle of olive oil or lemon wedges on the side.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 400mgPotassium: 630mgFiber: 10gSugar: 3gVitamin A: 20IUVitamin C: 15mgCalcium: 6mgIron: 15mg

Notes

This dish is perfect as a main course or a side, offering a delightful taste of the Mediterranean.

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