Mediterranean Diet Flavorful Bean Rice

Elevate your weeknight dinner routine with this Mediterranean Diet Flavorful Bean Rice—an easy, one-pot meal bursting with wholesome ingredients and bold, aromatic spices. This vibrant dish combines hearty brown rice with protein-packed chickpeas and kidney beans, colorful red bell peppers, and juicy diced tomatoes. Infused with a savory blend of cumin, turmeric, and oregano, it delivers layers of warm, comforting flavors in every bite. Cooked in rich vegetable broth and finished with a sprinkle of fresh parsley, this recipe is perfect for healthy meal prep or as a crowd-pleasing side. Ready in under an hour, this Mediterranean-inspired dish is vegan, nutrient-dense, and brimming with fiber and plant-based goodness for a satisfying, guilt-free meal. Serve it on its own or pair it with your favorite grilled vegetables or lean protein for a balanced feast.

Nutriscore Rating: 84/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and garlic, sauté for 3-4 minutes until the onion is translucent.

Step 3

Stir in the uncooked brown rice, coating it well with the onion and garlic mixture.

Step 4

Pour in the vegetable broth, bring to a simmer, and lower the heat to medium-low.

Step 5

Cover the pot and cook the rice for about 20 minutes.

Step 6

Once most of the liquid has absorbed, add the chickpeas, kidney beans, red bell pepper, and diced tomatoes with their juices.

Step 7

Season with cumin, turmeric, oregano, salt, and black pepper.

Step 8

Stir the mixture well, cover, and continue cooking for an additional 15-20 minutes, or until the rice is tender and cooked through.

Step 9

If needed, add a bit more broth or water to prevent sticking.

Step 10

Once cooked, remove from heat and let it sit covered for 5 minutes.

Step 11

Fluff the bean rice with a fork, garnish with fresh parsley, and serve warm.

Nutrition Facts

Serving size	(2264.3g)

Amount per serving	% Daily Value*
Calories	2192.3

Total Fat 49.5g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 5300.1mg	0%
Total Carbohydrate 367.3g	0%
Dietary Fiber 67.0g	0%
Total Sugars 49.2g
Protein 82.2g	0%

Vitamin D 0IU	0%
Calcium 656.1mg	0%
Iron 29.9mg	0%
Potassium 5363.0mg	0%

*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.

Source of Calories

Fat: 19.9%

Protein: 14.7%

Carbs: 65.5%