Healthy Mediterranean Rice and Beans is a light yet hearty dish packed with bold flavor, colorful ingredients, and plant-based protein. With fluffy rice, tender beans, fresh herbs, and a bright lemon-olive oil dressing, this recipe is both simple and satisfying. I love making it as a meatless main, a wholesome side, or a base for grilled proteins like chicken or fish.
Why You’ll Love This Recipe
I love how this dish combines everyday pantry staples with vibrant Mediterranean ingredients like lemon, olive oil, and fresh herbs. It’s naturally vegan, high in fiber, and super easy to throw together in under 30 minutes. It tastes great warm or chilled, making it perfect for meal prep, lunches, or easy dinners when I want something nourishing and flavorful.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
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Cooked rice (brown, white, or jasmine)
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Canned cannellini beans or chickpeas, drained and rinsed
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Cherry tomatoes, halved
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Cucumber, diced
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Red onion, finely chopped
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Kalamata olives, sliced
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Fresh parsley or cilantro, chopped
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Olive oil
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Lemon juice
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Garlic, minced
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Dried oregano
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Salt and black pepper
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Optional toppings: crumbled feta, avocado, chopped spinach or arugula
Directions
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I prepare the rice according to package instructions and let it cool slightly.
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In a large bowl, I combine the rice, beans, cherry tomatoes, cucumber, red onion, olives, and chopped herbs.
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In a small bowl or jar, I whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper to make the dressing.
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I pour the dressing over the rice and bean mixture and toss everything together until well coated.
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I taste and adjust seasoning if needed, then serve warm or chilled.
Servings and timing
This recipe makes about 4 servings. It takes 10 minutes to prep (if rice is already cooked) and 20–25 minutes total if starting from scratch.
Variations
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I swap in quinoa or farro for the rice when I want a different texture.
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Sometimes I add diced roasted red peppers or sun-dried tomatoes for more depth.
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For a heartier version, I top it with grilled chicken, shrimp, or tofu.
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I add a handful of greens like chopped spinach, kale, or arugula for extra nutrients.
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A spoonful of hummus or tzatziki on top makes it even more satisfying.
storage/reheating
I store leftovers in an airtight container in the fridge for up to 4 days. It’s great eaten cold or gently reheated in the microwave. I usually add a little fresh lemon juice or olive oil to brighten the flavor after storing.
FAQs
Can I use dried beans?
Yes. I cook them in advance until tender, then cool and use them in place of canned beans. Chickpeas, white beans, or lentils all work great.
Is this dish vegan?
It is! As long as I skip the feta or use a plant-based alternative, this recipe stays 100% vegan.
Can I use leftover rice?
Absolutely. This is a perfect recipe to use up cold or leftover rice from the fridge—just fluff it before mixing with the other ingredients.
Is it good for meal prep?
Definitely. It holds up really well for a few days and tastes just as good (if not better) after chilling in the fridge.
What does this pair well with?
I usually serve it as a main dish, but it pairs well with grilled meats, roasted vegetables, or flatbread for a complete Mediterranean-style meal.
Conclusion
Healthy Mediterranean Rice and Beans is one of my go-to dishes when I want something quick, wholesome, and full of flavor. It’s easy to make, budget-friendly, and packed with ingredients that keep me feeling full and energized. Whether I serve it warm or cold, as a main or side, this dish always brings vibrant Mediterranean freshness to the table.
