Mediterranean Diet White Rice with Black Beans

Elevate your weeknight meals with this Mediterranean Diet White Rice with Black Beans, a vibrant and flavorful dish that combines wholesome ingredients with bold seasonings. Fluffy white rice is simmered to perfection in vegetable broth, then infused with aromatic garlic, onion, and spices like paprika, cumin, and oregano. Tossed with juicy diced tomatoes, protein-packed black beans, and fresh parsley, this recipe showcases the perfect harmony of Mediterranean flavors. A splash of zesty lemon juice ties everything together, making it a light yet satisfying option for lunch or dinner. Quick to prepare in just 40 minutes, this nutrient-rich dish is ideal as a main course or a versatile side to complement your favorite Mediterranean-inspired meals.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Rinse the white rice under cold water until the water runs clear to remove excess starch.

Step 2

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.

Step 3

Stir in the minced garlic and cook for an additional 1 minute, until fragrant.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Once the rice is cooked, gently fluff it with a fork and stir in the diced tomatoes, black beans, lemon juice, and fresh parsley.

Step 8

Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.

Step 9

Serve warm as a main dish or alongside your favorite Mediterranean-inspired sides. Garnish with extra parsley if desired.

Nutrition Facts

Serving size	(1295.0g)

Amount per serving	% Daily Value*
Calories	976.9

Total Fat 35.2g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 2778.6mg	0%
Total Carbohydrate 141.0g	0%
Dietary Fiber 26.8g	0%
Total Sugars 21.2g
Protein 31.9g	0%

Vitamin D 0IU	0%
Calcium 287.9mg	0%
Iron 11.0mg	0%
Potassium 2320.4mg	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: 31.4%

Protein: 12.7%

Carbs: 55.9%