This Black Beans and Rice recipe makes healthy eating easy — a one-skillet Mediterranean-inspired meal packed with plant-based protein, fiber, and flavor, all from simple pantry staples.
For more easy one-skillet recipes, check out our Mediterranean Lentil and Orzo, chickpea sweet potato patties, Mediterranean lentil and rice, and turmeric rice with chickpeas.
Proof That Healthy, Budget-Friendly Meals Can Be Delicious
Black Beans and Rice might not be a traditional Mediterranean dish, but it perfectly captures what we love about the Mediterranean way of eating. 🌿 For us, it’s not about sticking to a strict list of ingredients — it’s about using what you have, keeping meals simple, wholesome, and full of flavor.
I grew up watching my Nonna Lidia and great-grandma Adalgisa make delicious food out of almost nothing — a few seasonal vegetables, olive oil, rice, and lots of beans. That spirit of resourceful, nourishing cooking is what Louise and I rediscovered when we moved back to central Italy.
This recipe brings that same idea to life: a nutritious, high-fiber, plant-protein meal made with pantry staples. 🥣 It’s naturally low in saturated fat, easy to make, and proof that you can eat well without spending much — the true Mediterranean way. 💚
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Black beans: The star of this healthy rice and beans dinner. You can use canned or cooked-from-scratch black beans. Substitute with lentils, chickpeas, or pinto beans for variety.
- Rice: Basmati adds a light texture. Try brown rice for extra fiber, or swap with any other long-grain rice or bulgur for a similar high fiber vegetarian recipe.
- Onion & garlic: These are the flavor foundation. Red onion or shallots work too, and garlic powder can help in a pinch.
- Tomato paste: Gives richness and color. Substitute with sun-dried tomato purée or a splash of tomato puree.
- Olive oil: Use extra virgin olive oil for that signature one pan Mediterranean recipe flavor. If you prefer to cook oil-free, sauté in a splash of vegetable broth or water — but remember, a drizzle of good olive oil is at the heart of the Mediterranean diet. It’s all about quality and moderation, not restriction.
- Spices: Smoked paprika and cumin bring warmth. Add chili flakes for heat or swap paprika for curry powder.
- Herbs: Fresh parsley adds brightness. Dried oregano adds a pleasant aroma. Try cilantro or basil for a fresh twist.
- Feta topping: Crumbled feta brings a pop of flavor and creamy tang. Toss it with honey, lemon juice, and oregano for a quick marinade that makes this dish taste straight out of a restaurant kitchen. Try low-fat, dairy-free feta, or low-fat Greek yogurt or Skyr for extra protein. Substitute avocado slices or a poached egg.
How to Make Black Beans and Rice
Step 1. Marinate the Feta
Crumble the feta into a small bowl, then toss it with lemon juice, honey, and dried oregano. Let it sit while you prepare the rest of the dish — the flavors will meld into a tangy, herby topping that makes this healthy comfort food dinner feel special.
Step 2. Build the Flavor Base
Heat a little olive oil in a large skillet over medium heat. Add the onion and a pinch of salt, then sauté for about 3 minutes until soft and golden. Stir in tomato paste, grated garlic, smoked paprika, cumin, and red pepper flakes. Cook for another minute, stirring, until fragrant and the tomato paste deepens in color.
Step 3. Add the Rice and Beans
Stir in the cooked rice and drained black beans — canned for convenience or cooked from dried for extra texture. Season with salt and black pepper, then toss well to coat everything in the rich, spiced base. Cook for 3 to 5 minutes, until hot and slightly crisp at the edges. This one-pan step keeps things easy and perfect for a quick weeknight dinner.
Step 4. Serve and Enjoy
Squeeze fresh lemon juice over the skillet and sprinkle the marinated feta on top. Serve warm, straight from the pan, with extra herbs or chili flakes if you like a little heat.
Tips
- Want to reduce sodium? Rinse the canned black beans under cold water, choose tomato paste without added salt, and give the feta a quick rinse before marinating. Start with less salt while cooking, then taste and adjust at the end — small changes that keep flavor high and sodium low.
- Use good olive oil: A little drizzle of extra virgin olive oil adds flavor and richness — it’s the foundation of Mediterranean-style cooking.
- Don’t skip the tomato paste: Toasting it with the spices makes the sauce deeper and slightly smoky — a small step that adds big flavor.
- Adjust the texture: Add a splash of water or broth if the rice feels too dry; let it cook uncovered if you want it a bit crispier.
- Go fresh with herbs: Fresh parsley, cilantro, or basil brighten the dish and balance the earthy beans.
- Make it your own: Add chopped spinach, corn, or bell peppers for a colorful vegetarian skillet dinner that’s still simple and nourishing.
- Boost the protein: For an even more satisfying plant based protein recipe, top with marinated feta or low-fat Greek yogurt.
- Keep it simple: This easy pantry staple meal works beautifully with what you already have — canned beans, leftover rice, or even quinoa.
Frequently Asked Questions
Yes! Brown rice adds a nuttier flavor and more fiber. Just cook it separately first since it takes longer. It works beautifully in this Mediterranean rice bowl for a wholesome twist.
Absolutely. Store leftovers in an airtight container for up to 3 days. It reheats well in a skillet or microwave — just freshen it up with a squeeze of lemon juice or a drizzle of olive oil before serving.
Of course. You can skip the feta entirely or replace it with avocado slices, non-dairy feta, or a spoonful of Greek yogurt for creaminess.
Yes — it’s quick, filling, and made from pantry staples. This is the perfect budget friendly meal idea for busy weeks when you want something healthy and satisfying.
More Easy Dinner Recipes
- Greek lentil soup
- Black bean patties
- Easy black bean chili
- Greek chickpea soup
- Quick broccoli fritters
- Healthy broccoli cauliflower salad
- Black bean soup
- Lentil pumpkin stew
If you tried this black beans and rice recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Easy Black Beans and Rice (Mediterranean Diet Friendly)
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 veg 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
For the feta topping (optional)
- 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
- Marinate the Feta: Crumble 4 ounces feta into a small bowl and toss with 2 tablespoons lemon juice, 1 teaspoon honey, and 1 teaspoon dried oregano. Set aside to marinate while you cook — it’ll become tangy and flavorful.
- Make flavor base: Heat 1 – 2 tablespoons extra virgin olive oil in a large skillet over medium heat. Add 1 large onion (chopped) and a pinch of salt, and sauté for 4 minutes until soft.Add ⅓ cup tomato paste, 2 cloves garlic (grated), 2 teaspoons smoked paprika, 1 teaspoon cumin, and a pinch of red pepper flakes, and cook for another minute until fragrant.
- Add rice and beans: Stir in ⅓ cup water then mix in 1½ cups cooked basmati rice, 2 cans black beans (drained and rinsed), and 3 tablespoons chopped parsley.Season with ¾ teaspoon salt and pepper, then stir well and cook for 5 minutes until hot and coated in the spiced tomato base.
- Serve: Squeeze lemon juice over the top and finish with the marinated feta scattered on top. Serve warm, with extra parsley or chili flakes if you like a little heat. Also delicious with avocado slices and poached egg.
Notes
- Black beans → Lentils, chickpeas, or pinto beans
- Basmati rice → Brown rice, any long-grain rice, or bulgur
- Onion & garlic → Red onion, shallots, or garlic powder
- Tomato paste → Sun-dried tomato purée or tomato purée
- Olive oil → Vegetable broth or water (for oil-free cooking) — or keep extra virgin olive oil for authentic flavor
- Spices → Smoked paprika and cumin; swap paprika for curry powder or add chili flakes for heat
- Herbs → Fresh parsley, dried oregano, cilantro, or basil
- Feta topping → Low-fat or dairy-free feta, low-fat Greek yogurt, or Skyr (optionally marinated with honey, lemon juice, and oregano)
- Want to reduce sodium? Rinse canned beans and feta, choose low-salt tomato paste, and season lightly — taste before adding more.
- Use quality olive oil: A drizzle of extra virgin olive oil adds rich, authentic Mediterranean flavor.
- Toast your tomato paste: Cook it with spices to deepen the flavor and add a subtle smokiness.
- Adjust the texture: Add water or broth for moisture, or cook uncovered for a crispier finish.
- Go fresh with herbs: Fresh parsley, cilantro, or basil add brightness and balance.
- Make it your own: Toss in spinach, corn, or bell peppers for extra color and nutrients.
- Boost the protein: Top with marinated feta or Greek yogurt for a hearty, protein-packed twist.
- Keep it simple: Use what’s on hand — canned beans, leftover rice, or quinoa all work perfectly.
Nutrition
Hi! We are Nico & Louise
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
Welcome to our blog, we are glad you are here.
I hope it gets my sugar down
Hi Chuck,
Thanks for sharing, and I’m sorry you’re dealing with diabetes.
Our recipes are general and not medical advice. Since you mentioned specific readings, please speak with your healthcare professional or diabetes care team for personalized guidance. Wishing you steady improvements and all the best.
Kindest, Louise
Im diabetic type 2 my sugar is not doing good im in 309 range need to be at 100 to 120 ac1 needs to come down to 4.0 to 5.0
Made this tonight for dinner and it was delicious. I added capsicum, a couple of mushrooms and some broccoli. I also used greek yogurt instead of feta.
Delicious, Lisa, I am so happy that you liked it!
Thank you for sharing your feedback and your serving suggestion with yogurt 🙂 All the best,
Louise
Always rinse canned beans until they stop foaming to remove a lot of the oligosaccharides, otherwise they will be “the musical fruit”.