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–+ servings
One pan Mediterranean black beans and rice served with feta parsley and lemon on wooden table.

Easy Black Beans and Rice (Mediterranean Diet Friendly)

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 people
Author: Nico Pallotta

  • 2 cans black beans 15 oz / 400 g each can — drained and rinsed — or 3 cups /460 g cooked beans
  • 1½ cups (250 g) 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 (80 g) tomato paste + ⅓ cup / 80 ml water or veg broth
  • 2 teaspoons smoked paprika
  • 1 teaspoon cumin
  • 3 tablespoons (1 handful) chopped parsley
  • ¾ teaspoon salt or more to taste + black pepper or red pepper flakes to taste

For the feta topping (optional)

  • 4 ounces (110 g) 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

  • 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.
    Step 1 Crumbled feta mixed with lemon juice honey and oregano for tangy Mediterranean topping.
  • 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.
    Step 2 Onions garlic and tomato paste sautéing in skillet for flavorful base.
  • 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.
    Step 3 Black beans and rice cooking together in skillet until coated in spiced tomato sauce.
  • 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.
    Step 4 Finished skillet topped with marinated feta and parsley ready to serve.
Substitutions
  • 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)
 
Tips
  • 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.
 
Storage
Store leftovers in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months.
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