Name: Easy Black Beans and Rice (Mediterranean Diet Friendly) Recipe
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 2 cans black beans (15 oz / 400 g each can, drained and rinsed) or 3 cups / 460 g cooked black 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 / 80 ml 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; 4 ounces feta cheese (or non-dairy feta), crumbled (about ¾ cup); 2 tablespoons lemon juice (plus more for squeezing on top); 1 teaspoon honey or maple syrup; 1 teaspoon dried oregano

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Introduction

Easy Black Beans and Rice is a flavorful, Mediterranean diet-friendly dish that combines wholesome ingredients for a satisfying meal. Perfect for a quick lunch or dinner, it’s packed with protein, spices, and fresh lemony feta.

Ingredients

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 / 80 ml 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
4 ounces feta (or non-dairy feta — crumbled, about ¾ cup)
2 tablespoons lemon juice (+ more for squeezing on top)
1 teaspoon honey (or maple syrup)
1 teaspoon dried oregano

Instructions

Step 1: Marinate the feta by crumbling 4 ounces into a small bowl and tossing it with 2 tablespoons lemon juice, 1 teaspoon honey, and 1 teaspoon dried oregano. Set aside to let flavors develop while you cook.
Step 2: Heat 1 to 2 tablespoons extra virgin olive oil in a large skillet over medium heat. Add the chopped onion and a pinch of salt, sautéing for about 4 minutes until the onion softens.
Step 3: Stir in the tomato paste, grated garlic, smoked paprika, cumin, and a pinch of red pepper flakes. Cook for another minute until the mixture is fragrant.
Step 4: Add ⅓ cup water, then mix in the cooked rice, black beans, and chopped parsley. Season with ¾ teaspoon salt and pepper to taste. Stir well and cook for 5 minutes until everything is heated through and coated with the tomato-spiced base.
Step 5: Serve by squeezing extra lemon juice on top and scattering the marinated feta over the dish. Garnish with additional parsley or chili flakes if desired. This dish pairs well with avocado slices or a poached egg for added richness.

Tips & Variations

For extra flavor, cook the rice in vegetable broth instead of water.
Adjust the heat level by increasing or omitting the red pepper flakes.
Use non-dairy feta to keep the dish fully plant-based and Mediterranean diet compliant.
Try stirring in fresh spinach or kale for extra greens.
Leftover black beans can be substituted with cooked lentils or chickpeas.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in a microwave, adding a splash of water if needed to prevent drying out. For best texture, add the marinated feta fresh on top after reheating.

How to Serve

A dark gray frying pan filled with a colorful cooked mixture that has about two main layers: the base layer is orange rice mixed with black beans scattered evenly, and on top, there are dollops of white soft cheese sprinkled with green herbs for contrast. The rice and beans look soft and slightly saucy, with green chopped herbs scattered throughout. A wooden spoon with a smooth light brown texture is resting inside the pan, partially stirring the mix. Around the pan, there are fresh green parsley leaves, a bulb of garlic, black beans in a white bowl with an orange rim, and a halved lemon on a white marbled surface. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other types of rice?

Yes, you can substitute basmati with jasmine, long grain, or even brown rice. Just adjust the cooking time accordingly if cooking rice from raw.

Is this recipe suitable for a vegan diet?

To make it vegan, replace the feta with a non-dairy alternative or omit it altogether. The marinated feta adds tanginess but the dish works well without it too.