Mediterranean Mushroom, Zucchini, Eggplant & Cannellini Bean Rice Bowl
A warm, plant-based Mediterranean bowl where earthy mushrooms, tender zucchini, and caramelized eggplant are paired with creamy cannellini beans and served over fluffy rice. Finished with olive oil, herbs, and lemon for a light yet satisfying dish. Perfect for lunch, dinner, or a cozy winter meal.
⏱ Time Required
Prep: 15 minutes
Cook: 25–30 minutes
Total: 40–45 minutes
🧺 Ingredients
Vegetables & Beans
1 cup mushrooms, sliced
1 medium zucchini, diced
1 small eggplant, diced
1 cup cooked cannellini beans (or 1 can, drained & rinsed)
2 tbsp olive oil
2 garlic cloves, minced
1 tsp dried thyme or oregano
Salt & black pepper, to taste
Rice
1 cup long-grain rice or basmati
2 cups water or vegetable broth
Pinch of salt
To Finish
Juice of ½ lemon
2 tbsp fresh parsley, chopped
Optional: toasted pine nuts or almonds for crunch
👩🍳 Instructions
1️⃣ Cook the Rice
Rinse rice under cold water.
In a pot, bring water or broth to boil, add rice and pinch of salt.
Cover, reduce heat to low, and simmer 15–18 minutes until tender.
Fluff with a fork.
2️⃣ Sauté the Vegetables
Heat olive oil in a large skillet over medium heat.
Add garlic, mushrooms, zucchini, and eggplant. Sauté 8–10 minutes until tender and lightly browned.
Season with thyme, salt, and pepper.
3️⃣ Add the Beans
Stir in cannellini beans and cook 2–3 minutes until heated through.
Squeeze lemon juice over the mixture.
4️⃣ Assemble the Bowl
Spoon rice into serving bowls.
Top with vegetable & bean mixture.
Garnish with parsley and optional nuts.
🌿 Tips & Notes
Use extra-virgin olive oil for rich flavor.
Swap rice with quinoa or pearl couscous for variation.
This dish keeps well for 2 days refrigerated and reheats beautifully.
❓ Frequently asked questions FAQ
Can I roast the vegetables instead?
Yes! Toss diced zucchini, eggplant, and mushrooms with olive oil, salt, pepper, and thyme. Roast 20–25 minutes at 200°C (400°F) for extra caramelized flavor.
Protein boost?
Add chickpeas or a sprinkle of hemp seeds.
🥗 Nutritional Information
Calories: 370 kcal
Protein: 14 g
Carbs: 52 g
Fiber: 10 g
Healthy Fats: 12 g