Mediterranean Diet Yellow Rice with Beans
Bright, vibrant, and bursting with Mediterranean flavors, this Mediterranean Diet Yellow Rice with Beans is the perfect healthy and satisfying meal. Infused with aromatic turmeric and cumin, this golden-hued dish is complemented by the hearty texture of chickpeas (or your favorite white beans), a zesty kick of fresh lemon, and the freshness of chopped parsley. With just 10 minutes of prep and minimal cooking effort, this one-pot recipe makes for a quick and wholesome dinner or side dish. Add optional sun-dried tomatoes for a tangy twist, and pair it with a crisp salad or roasted vegetables for a complete Mediterranean-inspired feast. Naturally gluten-free, vegetarian, and packed with plant-based protein, this nutrient-rich comfort dish is as nourishing as it is flavorful!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 cup long-grain white rice
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 2 cups low-sodium vegetable broth
- 1.5 cups cooked chickpeas (or any white beans, like cannellini or navy beans)
- 2 tablespoons fresh parsley, chopped
- 1 medium lemon, zested and juiced
- 0.5 cup sun-dried tomatoes, chopped (optional)
- 0.25 teaspoon black pepper
Instructions
Heat olive oil in a medium-sized pot or deep skillet over medium heat.
Add the 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 rice to the pot, stirring it frequently for 1-2 minutes to lightly toast the grains.
Sprinkle in the turmeric, cumin, and salt. Stir to coat the rice evenly with the spices.
Pour in the vegetable broth and stir well. Bring the mixture to a gentle boil.
Reduce the heat to a simmer, cover the pot with a lid, and cook for 15 minutes. Do not remove the lid during this time.
After 15 minutes, check the rice to ensure the liquid has been absorbed. If not, cook for an additional 2-3 minutes.
Turn off the heat but keep the lid on. Let the rice sit undisturbed for 5 minutes to finish steaming.
Fluff the rice with a fork, then stir in the cooked chickpeas (or white beans), chopped parsley, lemon zest, lemon juice, and sun-dried tomatoes (if using).
Season the dish with black pepper to taste.
Serve warm as a standalone dish or alongside other Mediterranean-inspired dishes like a fresh salad or roasted vegetables.
Nutrition Facts
Calories |
1456 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.0 g | 53% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4673 mg | 203% | |
| Total Carbohydrate | 234.8 g | 85% | |
| Dietary Fiber | 34.7 g | 124% | |
| Total Sugars | 64.6 g | ||
| Protein | 51.8 g | 104% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 363 mg | 28% | |
| Iron | 21.6 mg | 120% | |
| Potassium | 3578 mg | 76% | |
*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.
