Mediterranean Diet Flavorful Bean Rice
Transform your weeknight dinner routine with this hearty and nutritious *Mediterranean Diet Flavorful Bean Rice*. Bursting with the wholesome goodness of brown rice, tender chickpeas, and kidney beans, this one-pot recipe is a symphony of Mediterranean-inspired flavors. Enhanced with aromatic garlic, onions, cumin, turmeric, and oregano, every bite is rich, comforting, and satisfying. A vibrant medley of red bell peppers, diced tomatoes, and fresh parsley adds a pop of color and freshness, making it a feast for the eyes and taste buds. Perfectly cooked in vegetable broth for extra depth, this high-protein, vegan-friendly dish is ideal as a standalone meal or a flavorful side. Ready in under an hour, this Mediterranean bean and rice recipe is as easy to prepare as it is delicious. Make it tonight for a wholesome, plant-based meal everyone will enjoy!
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Recipe Information
Ingredients
- 2 tbsp olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 cup uncooked brown rice
- 2 cups vegetable broth
- 15 oz canned chickpeas, drained and rinsed
- 15 oz canned kidney beans, drained and rinsed
- 1 red bell pepper, diced
- 14 oz diced tomatoes, with juices
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1 tsp dried oregano
- 1 tsp salt
- 0.5 tsp black pepper
- 0.25 cup fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and garlic, sauté for 3-4 minutes until the onion is translucent.
Stir in the uncooked brown rice, coating it well with the onion and garlic mixture.
Pour in the vegetable broth, bring to a simmer, and lower the heat to medium-low.
Cover the pot and cook the rice for about 20 minutes.
Once most of the liquid has absorbed, add the chickpeas, kidney beans, red bell pepper, and diced tomatoes with their juices.
Season with cumin, turmeric, oregano, salt, and black pepper.
Stir the mixture well, cover, and continue cooking for an additional 15-20 minutes, or until the rice is tender and cooked through.
If needed, add a bit more broth or water to prevent sticking.
Once cooked, remove from heat and let it sit covered for 5 minutes.
Fluff the bean rice with a fork, garnish with fresh parsley, and serve warm.
Nutrition Facts
Calories |
2192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.5 g | 63% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5300 mg | 230% | |
| Total Carbohydrate | 367.3 g | 134% | |
| Dietary Fiber | 67.0 g | 239% | |
| Total Sugars | 49.2 g | ||
| Protein | 82.2 g | 164% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 656 mg | 50% | |
| Iron | 29.9 mg | 166% | |
| Potassium | 5363 mg | 114% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
