Mediterranean Diet Rice with Beans and Vegetables

Discover the perfect balance of flavor and nutrition with this Mediterranean Diet Rice with Beans and Vegetables! Packed with heart-healthy olive oil, protein-rich black beans, and a rainbow of fresh veggies like bell peppers, zucchini, and tomatoes, this one-pan dish is a wholesome take on comfort food. Brown rice simmered in fragrant vegetable broth and seasoned with oregano, thyme, and a zesty splash of lemon juice delivers satisfying, Mediterranean-inspired flavors. Ready in under an hour, this versatile recipe is ideal for healthy weeknight dinners or meal prep, offering a completely plant-based, gluten-free, and nutrient-dense meal that will please the whole family. Garnish with fresh parsley for a vibrant finish, and enjoy this easy, delicious way to embrace the Mediterranean lifestyle!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

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

Directions

Step 1

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

Step 2

Add the chopped red onion and sauté for about 3 minutes until it begins to soften.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the chopped bell peppers and zucchini, and continue to sauté for 5-7 minutes, until the vegetables are slightly tender.

Step 5

Stir in the canned diced tomatoes along with their juice.

Step 6

Add the black beans, brown rice, and vegetable broth to the skillet, and stir to combine.

Step 7

Mix in the dried oregano, dried thyme, sea salt, and black pepper.

Step 8

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.

Step 9

Stir in the chopped fresh parsley and lemon juice.

Step 10

Serve warm, and optionally garnish with additional fresh parsley.

Nutrition Facts

Serving size	(2214.0g)

Amount per serving	% Daily Value*
Calories	1647.5

Total Fat 50.7g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat 8.7g
Cholesterol 8.5mg	0%
Sodium 6219.6mg	0%
Total Carbohydrate 244.9g	0%
Dietary Fiber 72.2g	0%
Total Sugars 52.6g
Protein 62.9g	0%

Vitamin D 0IU	0%
Calcium 595.0mg	0%
Iron 22.2mg	0%
Potassium 5188.1mg	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: 27.0%

Protein: 14.9%

Carbs: 58.1%