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Healthy Mediterranean Rice and Beans

Deliciously Easy Healthy Mediterranean Rice and Beans to Savor

Healthy Mediterranean Rice and Beans is a quick vegan meal packed with rich textures and flavors.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons olive oil opt for extra virgin for the best taste
  • 1 yellow onion diced
  • 2 cloves garlic minced
For the Veggies
  • 1 red bell pepper diced
  • 1 yellow bell pepper diced
  • 1 can diced tomatoes drained
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1/4 teaspoon red pepper flakes optional
  • to taste salt
  • to taste pepper
For the Hearty Mix
  • 2 cups brown rice cooked
  • 1 can pinto or cannellini beans rinsed
  • 2 tablespoons lemon juice
  • 1 handful fresh parsley chopped
  • 1 cup fresh spinach optional

Equipment

  • large skillet

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large skillet over medium heat.
  2. Add the diced yellow onion and sauté for 3-4 minutes until translucent.
  3. Sprinkle in 2 minced garlic cloves and cook for another 1-2 minutes until fragrant.
  4. Stir in the diced red and yellow bell peppers, cooking for 5-6 minutes.
  5. Add 1 teaspoon of ground cumin, 1 teaspoon of smoked paprika, and 1 teaspoon of dried oregano.
  6. Pour in 1 can of drained diced tomatoes and simmer for about 5 minutes.
  7. Fold in 2 cups of cooked brown rice and 1 can of rinsed pinto or cannellini beans.
  8. Drizzle in 2 tablespoons of lemon juice and stir in a handful of chopped fresh parsley.
  9. Serve your dish warm and garnish with additional parsley and olive oil if desired.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 60gProtein: 14gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 400mgPotassium: 800mgFiber: 15gSugar: 5gVitamin A: 30IUVitamin C: 60mgCalcium: 6mgIron: 20mg

Notes

This dish is perfect for meal prep and can be stored in the fridge for up to 4 days and frozen for up to 2 months.

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