Healthy Mediterranean Rice and Beans
A delightful medley of nutty brown rice, creamy chickpeas and black beans, fresh cucumber, and cherry tomatoes, creating a satisfying meal that's rich in flavor and nutrition.
Ingredients
Main Ingredients
- 1 cup brown rice Rinsed before cooking
- 1 can (15 oz) chickpeas Drained and rinsed
- 1 can (15 oz) black beans Drained and rinsed
- 1 cup cherry tomatoes Halved
- 1/2 cup cucumber Diced
- 1/4 cup red onion Finely chopped
- 1/4 cup fresh parsley Chopped
- 2 tablespoons olive oil For dressing
- 2 tablespoons lemon juice For dressing
- to taste Salt and pepper For seasoning
Instructions
Cooking the Rice
- Rinse the brown rice under cold water. In a medium-sized pot, combine brown rice with 2 cups of water and a pinch of salt. Bring to a boil, reduce to low heat, cover, and let simmer for about 40-45 minutes until tender and water is absorbed. Let sit covered for 5-10 minutes.
Preparing the Vegetables
- While the rice is cooking, chop the cherry tomatoes, cucumber, and red onion. Rinse the black beans and chickpeas under cold water.
Mixing the Ingredients
- In a large mixing bowl, combine the cooked brown rice, chickpeas, black beans, cherry tomatoes, cucumber, red onion, and chopped parsley.
Making the Dressing
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to taste.
Combining Everything
- Pour the dressing over the rice and bean mixture, and toss gently to combine.
Serving
- Taste the dish and adjust seasoning if necessary. Serve warm, chilled, or at room temperature.
Notes
For a gluten-free option, substitute brown rice with quinoa. This dish can be stored in the refrigerator for up to 5 days or frozen for about a month. Reheat gently to retain moisture.