Mediterranean Diet Beans in Tomato Sauce

Experience the vibrant flavors of the Mediterranean with this healthy and hearty recipe for Mediterranean Diet Beans in Tomato Sauce. Perfectly tender cannellini beans are simmered in a rich, aromatic tomato sauce infused with garlic, onions, and a medley of dried herbs like oregano, thyme, and basil. This plant-based dish is further elevated by the natural sweetness of carrots and celery, making it as nourishing as it is delicious. Ready in just under an hour, this satisfying meal is perfect for meal prep, weeknight dinners, or as a flavorful side. Serve it warm with crusty whole-grain bread or over a bed of fluffy brown rice for a complete and satisfying Mediterranean-inspired feast that’s loaded with fiber, protein, and wholesome ingredients.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, finely chopped yellow onion
• 3 minced garlic cloves
• 1 medium, diced carrot
• 1 diced celery stalk
• 28 ounces canned crushed tomatoes
• 30 ounces, drained and rinsed canned cannellini beans
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped parsley

Directions

Step 1

Heat the olive oil in a large saucepan over medium heat.

Step 2

Add the chopped onion and sauté for about 5 minutes until softened and translucent.

Step 3

Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables start to soften.

Step 4

Pour the crushed tomatoes into the pan and stir to combine with the vegetables.

Step 5

Add the drained and rinsed cannellini beans to the pan.

Step 6

Season the mixture with oregano, thyme, basil, and add the bay leaf.

Step 7

Stir in salt and black pepper, mixing everything until well combined.

Step 8

Bring the mixture to a simmer, then reduce the heat to low.

Step 9

Allow the beans to cook in the sauce for about 30 minutes, stirring occasionally, until the sauce is thick and the flavors are well combined.

Step 10

Remove the bay leaf and discard it.

Step 11

Stir in the chopped parsley just before serving.

Step 12

Serve the beans in tomato sauce warm, optionally with a side of crusty whole-grain bread or over brown rice.

Nutrition Facts

Serving size	(1909.4g)

Amount per serving	% Daily Value*
Calories	1268.0

Total Fat 33.5g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 5721.4mg	0%
Total Carbohydrate 199.9g	0%
Dietary Fiber 58.6g	0%
Total Sugars 40.5g
Protein 58.9g	0%

Vitamin D 0IU	0%
Calcium 707.8mg	0%
Iron 25.5mg	0%
Potassium 5790.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.6%

Protein: 17.6%

Carbs: 59.8%