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Healthy Mediterranean Rice and Beans

Savory Healthy Mediterranean Rice and Beans for a Wholesome Meal

This Healthy Mediterranean Rice and Beans recipe brings together wholesome ingredients for a delightful lunch option packed with flavor.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 380

Ingredients
  

For the Rice and Beans
  • 1 cup Brown Rice Healthy whole grain option
  • 2 cups Vegetable Broth Use low sodium if preferred
  • 1 can Black Beans Rinsed and drained
  • 1 cup Chopped Spinach Fresh or frozen
  • 1 cup Diced Tomatoes Fresh or canned
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Onion Powder
  • 1 teaspoon Olive Oil For cooking
  • 1 teaspoon Salt To taste
  • 1 teaspoon Black Pepper To taste

Equipment

  • pot
  • Pan
  • Spoon

Method
 

Cooking Instructions
  1. In a pot, combine brown rice and vegetable broth. Bring to a boil, then reduce heat and cover. Cook for about 30 minutes or until rice is tender.
  2. In a pan, heat olive oil over medium heat. Add garlic powder and onion powder, sautéing for 1-2 minutes.
  3. Stir in chopped spinach, diced tomatoes, black beans, salt, and pepper. Cook until spinach is wilted and heated through.
  4. Once the rice is cooked, combine it with the vegetable mixture in the pan, stirring everything together until well mixed.
  5. Serve warm, garnished with fresh herbs if desired.

Nutrition

Serving: 1bowlCalories: 380kcalCarbohydrates: 60gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 500mgPotassium: 800mgFiber: 12gSugar: 5gVitamin A: 120IUVitamin C: 15mgCalcium: 60mgIron: 4mg

Notes

This recipe can easily be adapted to include other veggies or proteins to suit your preference.

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