This Mediterranean Rice and Beans salad is bright, simple, and satisfying. It pairs nutty rice with creamy chickpeas and black beans, fresh cucumber and tomatoes, and a lemony oregano dressing. The dish tastes fresh and tangy, with a pleasing mix of soft beans, tender rice, and crisp vegetables. It smells of lemon and oregano and looks colorful on the plate.
Recipe Information
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Servings: 4
- Difficulty Level: Easy
Nutrition Information
- Calories per serving: ~430 kcal
- Protein: ~15 g
- Carbohydrates: ~75 g
- Fat: ~8 g
- Fiber: ~12 g
- Sugar: ~4 g
- Sodium: ~470 mg
(Values are approximate and will vary with exact brands and rinsing of canned beans.)
Why Make This Mediterranean Rice and Beans
This recipe is fast, healthy, and flexible. It combines pantry staples (rice and canned beans) with fresh vegetables for a balanced meal. You get protein, fiber, and bright Mediterranean flavors without fuss. It works as a weeknight main, a picnic dish, or a make-ahead side. The texture mix — tender rice, creamy beans, and crunchy cucumber — makes every bite interesting. The lemon-oregano dressing wakes up the ingredients and keeps the dish light and fresh.
How to Make Mediterranean Rice and Beans
Follow simple steps: cook rice, prep vegetables, make a zesty dressing, and toss everything together. No special equipment needed. Rinse canned beans to reduce sodium and improve flavor. Let the rice cool slightly so the salad stays fluffy and the dressing soaks in without getting soggy.
Ingredients:
- 1 cup rice
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
Directions:
Step 1: Preparation
Cook the rice according to package instructions and let cool. While the rice cooks, halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Drain and rinse both cans of beans under cold water to remove excess sodium and improve texture.
Step 2: Mixing
In a large bowl, combine the drained chickpeas, drained black beans, halved cherry tomatoes, diced cucumber, and chopped red onion. Toss gently so the vegetables and beans are evenly distributed.
Step 3: Cooking
In a separate small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper until the dressing is smooth and slightly emulsified. Taste and adjust lemon, salt, or oregano as desired.
Step 4: Finishing
Add the cooked, cooled rice to the bean and vegetable mixture. Pour the dressing over everything and toss to combine evenly. Taste and adjust seasoning if necessary. Garnish with chopped fresh parsley before serving.
How to Serve Mediterranean Rice and Beans
Serve warm, room temperature, or chilled. It pairs well with grilled fish or chicken, roasted vegetables, or a side of flatbread. For a light lunch, enjoy it on a bed of greens or spoon it into pita pockets with tzatziki. For a heartier meal, add feta cheese or a dollop of hummus. The salad looks attractive when garnished with extra parsley and a lemon wedge.
How to Store Mediterranean Rice and Beans
- Refrigerator: Store in an airtight container for up to 3–4 days. Keep dressing mixed in; rice will absorb flavors over time.
- Freezer: Not recommended for best texture — cucumbers and tomatoes can become watery after freezing.
- Tip: If storing, add a splash of extra lemon juice or a drizzle of olive oil before serving to refresh flavors and loosen the texture.
Expert Tips for Perfect Mediterranean Rice and Beans
- Use slightly cooled rice: Hot rice can soften vegetables and make the salad mushy. Let it cool until warm or room temperature.
- Rinse canned beans well: Rinsing removes excess sodium and improves taste and texture.
- Choose the right rice: Long-grain or basmati gives a light, separate texture; short-grain will be stickier.
- Dry vegetables well: Pat cucumber and tomatoes with a towel to avoid excess water in the salad.
- Adjust acidity: If the salad tastes flat after chilling, add a little more lemon juice to brighten it.
- Add herbs: Fresh mint or dill pairs nicely with parsley for extra freshness.
- Toast spices: For a warmer, more complex flavor, gently toast the dried oregano in a dry pan for 20–30 seconds before adding to the dressing.
Delicious Variations
- Mediterranean Feta: Stir in 1/2 cup crumbled feta for creaminess and salty tang.
- Grain Swap: Use quinoa, farro, or bulgur instead of rice for different texture and nutrition.
- Greens Boost: Add chopped spinach, arugula, or kale for extra color and nutrients.
- Warm Version: Serve the beans and rice warm with the dressing drizzled on top and slightly wilted tomatoes.
- Spicy Twist: Add a pinch of red pepper flakes or a diced jalapeño to the dressing for heat.
- Lemon-Herb Vinaigrette: Replace dried oregano with fresh herbs (parsley, mint, dill) and add a small garlic clove minced into the dressing.
Frequently Asked Questions
Q: Can I make this ahead of time?
A: Yes. Make the salad up to 24 hours ahead. It keeps well in the fridge for 3–4 days. The flavors meld nicely, but vegetables may soften slightly over time. Refresh with a squeeze of lemon before serving.
Q: Can I use brown rice instead of white rice?
A: Yes. Brown rice works well and adds nuttier flavor and more fiber. Cook it according to package directions; it will take longer to cook (about 40–45 minutes), so plan accordingly.
Q: My salad tastes bland after chilling. How can I fix it?
A: Add more lemon juice or a pinch of salt to brighten flavors. A little extra olive oil helps too. Fresh herbs like parsley or mint lift the taste.
Q: How can I reduce sodium in this recipe?
A: Rinse the canned beans thoroughly under running water to remove much of the sodium. Use low-sodium or no-salt-added canned beans if available. Adjust added salt to taste.
Q: Is this dish suitable for meal prep or lunchboxes?
A: Yes. It’s great for meal prep — store in individual airtight containers. Keep any delicate toppings (extra herbs or fresh cucumber slices) separate if you want them to stay crisp until eating.
Q: Can I add protein like chicken or tofu?
A: Absolutely. Add grilled chicken, pan-seared tofu, or baked tempeh for extra protein. Add them just before serving if you want to keep them warm or toss in if serving chilled.
Conclusion
This Mediterranean Rice and Beans recipe is a simple, colorful, and satisfying dish you can make any night of the week. It offers bright lemon flavor, hearty beans, and a pleasant mix of textures. For another easy beans-and-rice idea that fits a Mediterranean-style diet, check out this related recipe: Easy Black Beans and Rice (Mediterranean Diet Friendly) – The …. Give this salad a try — it’s forgiving, flexible, and delicious.
Print
Mediterranean Rice and Beans Salad
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
This Mediterranean Rice and Beans salad is bright, simple, and satisfying, featuring nutty rice, creamy chickpeas and black beans, fresh vegetables, and a lemony oregano dressing.
Ingredients
- 1 cup rice
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Cook the rice according to package instructions and let cool. While the rice cooks, halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Drain and rinse both cans of beans under cold water.
- In a large bowl, combine the drained chickpeas, drained black beans, halved cherry tomatoes, diced cucumber, and chopped red onion. Toss gently.
- In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper until smooth.
- Add the cooked, cooled rice to the bean and vegetable mixture. Pour the dressing over everything and toss to combine evenly. Garnish with chopped fresh parsley before serving.
Notes
Serve warm, room temperature, or chilled. It pairs well with grilled fish or chicken, roasted vegetables, or flatbread.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 430
- Sugar: 4g
- Sodium: 470mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 75g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
