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Easy Black Beans and Rice (Mediterranean Diet Friendly) Recipe

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4.3 from 13 reviews

This Easy Black Beans and Rice recipe is a flavorful, Mediterranean diet-friendly dish combining protein-packed black beans with aromatic basmati rice, enriched by a spiced tomato base and tangy marinated feta. Ready in just 30 minutes, this hearty, nutritious meal is perfect for a quick lunch or dinner and can be customized with fresh herbs, lemon, and optional toppings like avocado or poached eggs.

  • Author: Chef
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Ingredients

Beans and Rice

  • 2 cans black beans (15 oz / 400 g each can — drained and rinsed, or 3 cups /460 g cooked beans)
  • 1½ cups cooked basmati rice (or ½ cup / 100 g uncooked rice to be cooked in water or broth)
  • 1 – 2 tablespoons extra virgin olive oil
  • 1 large onion, chopped
  • 2 cloves garlic, grated or pressed
  • ⅓ cup tomato paste
  • ⅓ cup water or vegetable broth
  • 2 teaspoons smoked paprika
  • 1 teaspoon cumin
  • 3 tablespoons chopped parsley
  • ¾ teaspoon salt (or more to taste)
  • Black pepper or red pepper flakes, to taste

Marinated Feta

  • 4 ounces feta cheese (or non-dairy feta), crumbled (about ¾ cup)
  • 2 tablespoons lemon juice
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon dried oregano
  • Extra lemon juice for serving

Instructions

  1. Marinate the Feta: Crumble the feta cheese into a small bowl. Add 2 tablespoons lemon juice, 1 teaspoon honey (or maple syrup), and 1 teaspoon dried oregano. Mix well and set aside to marinate while you prepare the rest of the dish. This allows the feta to absorb the flavors, becoming tangy and flavorful.
  2. Make the Flavor Base: Heat 1 to 2 tablespoons of extra virgin olive oil in a large skillet over medium heat. Add the chopped onion along with a pinch of salt and sauté for about 4 minutes or until the onion becomes soft and translucent. Then stir in the tomato paste, grated garlic, smoked paprika, cumin, and a pinch of red pepper flakes. Cook for another minute, stirring constantly until the mixture becomes fragrant and well combined.
  3. Add Rice and Beans: Pour in ⅓ cup of water (or vegetable broth) and stir to incorporate. Add the cooked basmati rice, drained black beans, and chopped parsley to the skillet. Season with ¾ teaspoon salt and freshly ground black pepper to taste. Stir well to coat the rice and beans evenly with the spiced tomato base. Cook for 5 minutes, stirring occasionally, until the mixture is heated through and flavors meld together.
  4. Serve: Once hot, squeeze additional lemon juice over the top for brightness. Sprinkle the marinated feta cheese over the dish. Garnish with extra parsley or chili flakes if you prefer a bit of heat. Serve warm, optionally accompanied by slices of avocado or a poached egg to add extra richness and texture.

Notes

  • You can use cooked black beans instead of canned; just ensure they are well drained.
  • Adjust salt and spices according to your taste preferences.
  • If you prefer a vegan version, substitute the feta with a plant-based alternative and use maple syrup instead of honey.
  • This dish pairs well with a fresh green salad or steamed vegetables to round out the meal.
  • Leftovers keep well in the fridge for up to 3 days and can be reheated on the stovetop or microwave.

Find it online: https://cheftinaskitchen.com/easy-black-beans-and-rice-mediterranean-diet-friendly-recipe/