Ultimate One-Pot Mediterranean Bean and Rice Bowl

Quick, filling, and packed with plant-based protein

Total Cost: £8-10 for entire meal (serves 4)

Cost breakdown per portion:

Chicken thigh: £0.75
Cannellini beans: £0.25
Brown rice: £0.08
Mixed vegetables: £0.65
Canned tomatoes: £0.20
Herbs/oil/spices: £0.15

Total per serving: £2.08

Prep time: 12 minutes
Cook time: 28 minutes
Total time: 40 minutes
Servings: 4
Difficulty: Easy
Dietary tags: Gluten-free, dairy-free option, high-fiber, high-protein

EQUIPMENT NEEDED:

Large heavy-bottomed pot or Dutch oven with lid
Sharp knife
Cutting board
Measuring cups and spoons

Budget alternatives:

Any large saucepan with tight-fitting lid works
Kitchen scissors instead of knife for soft vegetables
Clean jam jars for measuring if you don’t have proper cups

INGREDIENTS:

Listed in order of use

2 tbsp olive oil (30ml)
1 large onion, diced (150g/5oz)
3 cloves garlic, minced [or 1 tsp garlic powder]
1 red bell pepper, chopped (150g/5oz) [frozen pepper strips work fine]
1 lb boneless chicken thighs, cut into chunks (450g) [or extra beans for vegetarian]
1 cup brown rice, uncooked (200g/7oz) [white rice cooks faster if preferred]
1 can cannellini beans, drained and rinsed (400g/14oz) [any white beans work]
1 can diced tomatoes (400g/14oz)
2½ cups chicken or vegetable stock (600ml/20fl oz) [or water with 2 stock cubes]
1 tsp dried oregano
1 tsp paprika
½ tsp ground cumin
Salt and black pepper to taste
2 cups fresh spinach (60g/2oz) [frozen spinach, thawed and drained]
Fresh parsley for garnish [optional but adds lovely freshness]

METHOD:

Heat olive oil in your large pot over medium heat until it shimmers slightly.
Add diced onion and cook for 3-4 minutes until it starts to soften and smell fragrant.
Stir in minced garlic and red pepper, cooking for another 2 minutes until the pepper begins to soften.

Add chicken pieces and season with salt and pepper. Cook for 4-5 minutes, stirring occasionally, until chicken is lightly browned on most sides.
Sprinkle in oregano, paprika, and cumin. Stir everything together and cook for 30 seconds until the spices smell aromatic.
Pour in the uncooked rice and stir to coat with the oil and spices for about 1 minute.

Add the drained beans, canned tomatoes, and stock. Bring to a rolling boil, then immediately reduce heat to low.
Cover tightly and simmer for 22-25 minutes until rice is tender and most liquid is absorbed. Don’t lift the lid during this time – you’ll release essential steam.

Remove from heat and let stand, covered, for 5 minutes.
Stir in fresh spinach until it wilts completely. Taste and adjust seasoning with salt, pepper, or a splash more stock if needed.
Serve immediately, garnished with fresh parsley if using.

CRUCIAL TIPS:

Money-saving strategies:

Buy chicken thighs instead of breasts – they’re half the price and stay more tender
Stock up on canned beans when they’re on offer (they keep for years)
Use frozen vegetables when fresh prices spike – nutritionally identical
Make your own stock from vegetable scraps stored in the freezer

Success secrets:

Don’t skip browning the chicken – it adds massive flavor for free
Keep the lid on during simmering or your rice will turn out crunchy
Add delicate greens at the very end to prevent them turning to mush
Let it rest after cooking – the rice continues absorbing liquid

Storage:

Refrigerate leftovers up to 4 days. Add a splash of water or stock when reheating as rice absorbs liquid over time.

Scaling:

Double everything for meal prep, but use a larger pot and add 5-10 extra minutes cooking time.

Common mistakes to avoid:

Using too high heat during simmering (leads to burnt bottom, raw rice on top)
Adding salt too early (can make beans tough)
Overcooking vegetables (add quick-cooking ones later in the process)

Brilliant variations:

Mexican style: Swap cumin for chili powder, add black beans and corn
Indian inspired: Use curry powder instead of Mediterranean herbs, add coconut milk
Fully vegetarian: Double the beans, add diced sweet potato for heartiness
Seafood version: Replace chicken with frozen prawns added in final 3 minutes

Price level per portion: Very inexpensive (under £2.50 per generous serving)

When I first started making one-pot meals like this, I was skeptical they’d be filling enough for my hungry family. I was completely wrong. The combination of protein, fiber-rich beans, and whole grain rice creates a meal that keeps everyone satisfied for hours.

The beauty of this cooking method is that everything happens in stages in the same pot. You build layers of flavor as you go, and the rice absorbs all those delicious cooking juices. No need for separate pots, no complicated timing, no mountain of washing up.

I’ve served this to friends who had no idea it cost less than a takeaway coffee per person. The secret is in the seasoning and the technique – not expensive ingredients.

During particularly tight months, I’ve made this with whatever vegetables were marked down in the reduced section. Courgette, mushrooms, carrots, even leftover roast vegetables all work beautifully. The base method stays the same, but your family never gets bored because the flavors change based on what’s available.

This recipe has become my go-to when I want to prove that budget cooking doesn’t mean boring cooking. It’s wholesome, satisfying, and sophisticated enough that I’m proud to serve it to anyone.