Mediterranean Diet White Rice with Black Beans
Elevate your weeknight meal routine with this Mediterranean Diet White Rice with Black Beans recipe—a delightful fusion of wholesome ingredients and bold flavors. Perfectly cooked white rice is infused with garlic, onion, and vegetable broth, creating a soft and fragrant base, while sautéed black beans add a protein-packed punch seasoned with cumin, paprika, and oregano. Diced tomatoes bring a touch of freshness, and a splash of lemon juice brightens the dish, tying together the hallmark Mediterranean flavors. Finished with a sprinkle of fresh parsley, this dish is a nutritious, one-pot wonder that comes together in just 40 minutes, making it ideal for busy days. Whether served on its own or paired with grilled veggies and lean protein, this vibrant, plant-based recipe is sure to become a family favorite.
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Recipe Information
Ingredients
- 1 cup white rice
- 1 cup black beans (cooked or canned, rinsed and drained)
- 2 tablespoons olive oil
- 1 medium onion (finely chopped)
- 2 cloves garlic (minced)
- 1 cup diced tomatoes (canned or fresh)
- 2 cups vegetable broth
- 2 tablespoons lemon juice
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley (chopped)
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the white rice under cold water until the water runs clear to remove excess starch.
In a medium pot, heat the olive oil over medium heat. Add the finely chopped onion and sauté for 3-4 minutes, until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
Add the rinsed white rice to the pot and stir to coat it in the oil and aromatics. Toast the rice for 2-3 minutes, stirring frequently.
Pour in the vegetable broth, and bring the mixture to a boil. Reduce the heat to low, cover the pot with a lid, and let the rice simmer for 15-18 minutes, or until the rice is tender and the liquid is absorbed.
While the rice is cooking, heat a small skillet over medium heat. Add a drizzle of olive oil (optional) and sauté the black beans with paprika, ground cumin, dried oregano, salt, and black pepper for 3-4 minutes until warmed through and lightly seasoned.
Once the rice is cooked, gently fluff it with a fork and stir in the diced tomatoes, black beans, lemon juice, and fresh parsley.
Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.
Serve warm as a main dish or alongside your favorite Mediterranean-inspired sides. Garnish with extra parsley if desired.
Nutrition Facts
Calories |
977 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.2 g | 45% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2779 mg | 121% | |
| Total Carbohydrate | 141.0 g | 51% | |
| Dietary Fiber | 26.8 g | 96% | |
| Total Sugars | 21.2 g | ||
| Protein | 31.9 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 288 mg | 22% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 2320 mg | 49% | |
*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.
