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Healthy Mediterranean Rice and Beans

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Healthy Mediterranean Rice and Beans is a fresh, plant-based dish featuring fluffy rice, creamy beans, crisp veggies, and a zesty lemon-olive oil dressing. It’s an easy, nourishing meal that’s perfect for lunch, dinner, or meal prep.

Ingredients

  • 2 cups cooked rice (brown, white, or jasmine)
  • 1 can (15 oz) cannellini beans or chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 red onion, finely chopped
  • 1/4 cup Kalamata olives, sliced
  • 1/4 cup fresh parsley or cilantro, chopped
  • For the dressing:
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 clove garlic, minced
  • 1/2 tsp dried oregano
  • Salt and black pepper, to taste
  • Optional toppings: crumbled feta, avocado, chopped spinach or arugula

Instructions

  1. If not using pre-cooked rice, prepare rice according to package instructions and let it cool slightly.
  2. In a large bowl, combine cooked rice, beans, cherry tomatoes, cucumber, red onion, olives, and fresh herbs.
  3. In a separate small bowl or jar, whisk together olive oil, lemon juice, garlic, oregano, salt, and black pepper.
  4. Pour the dressing over the rice and bean mixture and toss everything until well coated.
  5. Taste and adjust seasoning if needed. Serve warm or chilled, with optional toppings as desired.

Notes

  • Use quinoa or farro instead of rice for variety.
  • Add roasted red peppers or sun-dried tomatoes for deeper flavor.
  • Top with grilled chicken, shrimp, tofu, or hummus for extra protein.
  • Include chopped spinach, kale, or arugula for more greens.
  • Great served cold for meal prep or summer lunches.

Nutrition

Find it online: https://cookedbymaya.com/healthy-mediterranean-rice-and-beans/