Mediterranean Diet Beans with Farofa

Elevate your weeknight dinners with this vibrant and hearty Mediterranean Diet Beans with Farofa! Packed with protein-rich cannellini beans, juicy tomatoes, and fresh parsley, this recipe highlights the wholesome flavors of a Mediterranean-inspired meal. The beans are gently simmered with garlic, onion, and a tangy hint of lemon juice, creating a rich, savory base that pairs beautifully with farofa—a delightful toasted polenta side dish. Quick to prepare in under 40 minutes, this dish blends earthy and citrusy flavors with a touch of golden crunch, making it a perfect choice for vegetarians and those seeking a clean, nutrient-packed meal option. Serve it warm, and watch it become a go-to favorite for family dinners or casual entertaining!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 3 tablespoons Olive oil
• 1 medium, finely chopped Onion
• 3 minced Garlic cloves
• 2 15-ounce cans, drained and rinsed Canned cannellini beans
• 2 medium, chopped Tomatoes
• 0.5 cup, chopped Fresh parsley
• 2 tablespoons Lemon juice
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 1 cup Polenta or cornmeal
• 2 tablespoons Butter
• 1 cup Water
• 0.5 teaspoon Salt for farofa

Directions

Step 1

Heat 2 tablespoons of olive oil in a large skillet over medium heat.

Step 2

Add the chopped onion to the skillet and sauté for about 5 minutes until it becomes translucent.

Step 3

Add the minced garlic and sauté for an additional 1-2 minutes until fragrant.

Step 4

Stir in the cannellini beans and tomatoes and cook for another 3-4 minutes, allowing the flavors to meld.

Step 5

Add the fresh parsley, lemon juice, salt, and black pepper to the bean mixture. Stir well and allow to cook on low heat for about 5 more minutes. Set aside.

Step 6

For the farofa, heat 1 tablespoon of olive oil and 2 tablespoons of butter in a separate pan over medium heat.

Step 7

Add the polenta or cornmeal, stirring continuously to toast it evenly, for about 3-5 minutes until it turns golden brown.

Step 8

Gradually add 1 cup of water, stirring constantly to prevent lumps.

Step 9

Season the farofa with salt and continue to stir until the mixture thickens slightly, about 2-3 minutes.

Step 10

Serve the Mediterranean beans warm with a side of the freshly prepared farofa.

Nutrition Facts

Serving size	(1875.0g)

Amount per serving	% Daily Value*
Calories	1623.5

Total Fat 70.2g	0%
Saturated Fat 19.5g	0%
Polyunsaturated Fat 4.9g
Cholesterol 65.8mg	0%
Sodium 5950.9mg	0%
Total Carbohydrate 199.6g	0%
Dietary Fiber 48.3g	0%
Total Sugars 14.8g
Protein 56.6g	0%

Vitamin D 4.5IU	0%
Calcium 539.2mg	0%
Iron 20.0mg	0%
Potassium 3829.6mg	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: 38.1%

Protein: 13.7%

Carbs: 48.2%