Easy Black Beans and Rice (Mediterranean Diet Friendly) Recipe
A simple and flavorful Mediterranean diet-friendly recipe for black beans and rice, enhanced with a tangy marinated feta topping, smoky spices, and fresh herbs. This nutritious dish combines protein-rich black beans, fragrant basmati rice, and a vibrant tomato base, making it a perfect easy meal for lunch or dinner.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
Main 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
Feta Marinade
- 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
Instructions
- Marinate the Feta: In a small bowl, crumble 4 ounces of feta cheese and toss it with 2 tablespoons lemon juice, 1 teaspoon honey, and 1 teaspoon dried oregano. Set aside to marinate while you prepare the rest of the dish. This step enhances the flavor, making the feta tangy and aromatic.
- Make the Flavor Base: Heat 1 to 2 tablespoons of extra virgin olive oil in a large skillet over medium heat. Add the chopped large onion and a pinch of salt, then sauté for about 4 minutes until the onion becomes soft and translucent. Next, add ⅓ cup tomato paste, grated garlic, 2 teaspoons smoked paprika, 1 teaspoon cumin, and a pinch of red pepper flakes. Cook for another minute, stirring constantly until fragrant, to develop the rich, smoky flavors.
- Add Rice and Beans: Stir in ⅓ cup water or vegetable broth to the skillet. Then fold in 1½ cups cooked basmati rice and the drained and rinsed black beans. Add 3 tablespoons chopped parsley and season with ¾ teaspoon salt and freshly ground black pepper. Stir everything thoroughly and cook for 5 minutes, allowing the ingredients to heat through and the rice and beans to absorb the spiced tomato mixture.
- Serve: Remove the skillet from heat and squeeze fresh lemon juice over the top for brightness. Scatter the marinated feta cheese over the dish. Serve warm, garnished with extra parsley or a sprinkle of chili flakes if you prefer some heat. This meal pairs wonderfully with avocado slices and a poached egg for added richness and texture.
Notes
- Use cooked rice or cook the uncooked rice according to package instructions before starting the recipe.
- Adjust the heat by increasing or omitting the red pepper flakes depending on your preference.
- Non-dairy feta can be used to make the recipe vegan-friendly.
- Leftovers keep well refrigerated for up to 3 days and reheat nicely.
- For extra protein, add a poached or fried egg on top at serving.
Keywords: black beans and rice, Mediterranean diet, vegetarian, healthy, easy recipe, one skillet, feta cheese
