Mediterranean Diet Rice with Beans and Vegetables
Embrace the vibrant, wholesome flavors of the Mediterranean with this hearty Mediterranean Diet Rice with Beans and Vegetables recipe—a perfect one-pan meal that's both nutritious and satisfying. Packed with fiber-rich black beans, tender brown rice, and a colorful array of fresh vegetables like zucchini, bell peppers, and tomatoes, this dish is elevated with fragrant garlic, onion, and a blend of oregano and thyme for a burst of Mediterranean-inspired flavor. Simmered in vegetable broth until the rice is perfectly fluffy, it’s finished with a bright pop of lemon juice and fresh parsley for a refreshing touch. Ready in under an hour, this versatile recipe is ideal for meal prep, an easy weeknight dinner, or a crowd-pleasing vegetarian option. Looking for a delicious, heart-healthy meal? This Mediterranean diet recipe is your answer!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, finely chopped red onion
- 3 minced garlic cloves
- 2 medium, chopped bell peppers (red and yellow)
- 1 medium, diced zucchini
- 15 ounces canned diced tomatoes
- 15 ounces, drained and rinsed canned black beans
- 1 cup brown rice
- 2 cups vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 0.5 cup, chopped fresh parsley
- 1 medium, juiced lemon
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the chopped red onion and sauté for about 3 minutes until it begins to soften.
Stir in the minced garlic and cook for another minute until fragrant.
Add the chopped bell peppers and zucchini, and continue to sauté for 5-7 minutes, until the vegetables are slightly tender.
Stir in the canned diced tomatoes along with their juice.
Add the black beans, brown rice, and vegetable broth to the skillet, and stir to combine.
Mix in the dried oregano, dried thyme, sea salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 30-35 minutes, or until the rice is cooked through and has absorbed most of the liquid.
Stir in the chopped fresh parsley and lemon juice.
Serve warm, and optionally garnish with additional fresh parsley.
Nutrition Facts
Calories |
1648 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.7 g | 65% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 8.7 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6220 mg | 270% | |
| Total Carbohydrate | 244.9 g | 89% | |
| Dietary Fiber | 72.2 g | 258% | |
| Total Sugars | 52.6 g | ||
| Protein | 62.9 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 595 mg | 46% | |
| Iron | 22.2 mg | 123% | |
| Potassium | 5188 mg | 110% | |
*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.
