Mediterranean Diet Yellow Rice with Beans

Brighten up your dinner table with this vibrant and nutritious Mediterranean Diet Yellow Rice with Beans. Infused with fragrant turmeric and cumin, this golden-hued rice pairs perfectly with tender chickpeas (or your favorite white beans) for a satisfying, plant-based meal. Flavored with a zesty kick of fresh lemon juice and zest, and sprinkled with chopped parsley for a burst of freshness, this dish is as healthy as it is delicious. Optional sun-dried tomatoes add a delightful tangy-sweet complexity, making it an adaptable choice for any palate. Ready in just 35 minutes, this gluten-free, vegetarian recipe is perfect as a hearty main course or a complementary side dish for Mediterranean-inspired spreads. Packed with flavor, fiber, and protein, it’s your next go-to for easy, wholesome comfort food!

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Heat olive oil in a medium-sized pot or deep skillet over medium heat.

Step 2

Add the 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 rice to the pot, stirring it frequently for 1-2 minutes to lightly toast the grains.

Step 5

Sprinkle in the turmeric, cumin, and salt. Stir to coat the rice evenly with the spices.

Step 6

Pour in the vegetable broth and stir well. Bring the mixture to a gentle boil.

Step 7

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.

Step 8

After 15 minutes, check the rice to ensure the liquid has been absorbed. If not, cook for an additional 2-3 minutes.

Step 9

Turn off the heat but keep the lid on. Let the rice sit undisturbed for 5 minutes to finish steaming.

Step 10

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).

Step 11

Season the dish with black pepper to taste.

Step 12

Serve warm as a standalone dish or alongside other Mediterranean-inspired dishes like a fresh salad or roasted vegetables.

Nutrition Facts

Serving size	(1288.3g)

Amount per serving	% Daily Value*
Calories	1455.6

Total Fat 41.0g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 4673.1mg	0%
Total Carbohydrate 234.8g	0%
Dietary Fiber 34.7g	0%
Total Sugars 64.6g
Protein 51.8g	0%

Vitamin D 0IU	0%
Calcium 362.7mg	0%
Iron 21.6mg	0%
Potassium 3577.7mg	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: 24.4%

Protein: 13.7%

Carbs: 62.0%