Mediterranean Rice and Beans
A delightful combination of flavors and textures that brings the essence of the Mediterranean to your table. This dish is packed with plant-based protein and is perfect for meal prepping.
Ingredients
Main Ingredients
- 1 cup long-grain rice Rinse under cold water
- 2 cups vegetable broth or water
- 1 can canned beans (such as chickpeas or kidney beans), rinsed and drained (15 ounces)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 medium bell pepper, diced (any color)
- 1 medium zucchini, chopped
- 1 can diced tomatoes (14 ounces)
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- to taste Salt and pepper
- for garnish Fresh parsley or basil
- for serving Lemon wedges (optional)
Instructions
Preparation
- Begin by rinsing the rice under cold water until the water runs clear.
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
- Stir in the minced garlic, diced bell pepper, and chopped zucchini. Cook for another 5 minutes until the vegetables soften.
- Add the rinsed rice to the pot and stir for 1-2 minutes, allowing the rice to absorb the flavors.
Cooking
- Pour in the vegetable broth or water and add the can of diced tomatoes, beans, ground cumin, oregano, salt, and pepper. Stir well to combine.
- Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 20 minutes, or until the rice is tender and the liquid is absorbed.
- Once cooked, remove the pot from heat and let it sit covered for 5 minutes. Fluff the rice and beans with a fork before serving.
- Garnish with fresh parsley or basil and serve with lemon wedges for a pop of freshness.
Notes
Rinse the rice to improve its texture. Use a pot with a tight-fitting lid for optimal cooking. Feel free to experiment with different beans and vegetables based on seasonal availability.