Mediterranean Diet Boston Baked Beans

Elevate a timeless classic with this healthier twist on Boston Baked Beans, reimagined for the Mediterranean diet! This hearty and wholesome dish swaps the traditional heavy ingredients for nutrient-rich staples like olive oil, crushed tomatoes, and a touch of honey for natural sweetness. Flavored with aromatic garlic, onion, balsamic vinegar, and a blend of Mediterranean herbs, these beans are slow-simmered to tender perfection in a savory tomato broth. Rich in plant-based protein and fiber, this recipe is perfect for anyone looking to enjoy a flavorful, health-conscious meal. Serve it as a comforting main dish or a side for your favorite roasted vegetables or whole-grain bread. Packed with bold flavors and wholesome ingredients, these Mediterranean Diet Boston Baked Beans are perfect for dinner parties, meal prep, or cozy family meals!

Nutriscore Rating: 88/100

Prep Time:20 mins

Cook Time:240 mins

Total Time:260 mins

Servings: 6

Ingredients

• 500 grams dried navy beans
• 3 tablespoons extra virgin olive oil
• 1 whole large onion, diced
• 4 whole cloves garlic, minced
• 400 grams canned crushed tomatoes
• 500 milliliters vegetable broth
• 2 tablespoons honey
• 1 tablespoon Dijon mustard
• 1 tablespoon balsamic vinegar
• 1 teaspoon dried oregano
• 1 whole bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Start by soaking the dried navy beans in plenty of cold water overnight or for at least 8 hours. Drain and rinse them before cooking.

Step 2

In a large pot or Dutch oven, heat the extra virgin olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.

Step 3

Add the minced garlic and cook for an additional minute until fragrant.

Step 4

Stir in the canned crushed tomatoes and vegetable broth.

Step 5

Add the soaked and drained navy beans to the pot.

Step 6

Mix in the honey, Dijon mustard, balsamic vinegar, dried oregano, bay leaf, salt, and black pepper.

Step 7

Bring the mixture to a simmer, then reduce the heat to low and cover. Cook for about 3 to 4 hours, stirring occasionally, until the beans are tender and the sauce has thickened.

Step 8

Remove the bay leaf before serving.

Step 9

Garnish with fresh parsley and serve warm.

Nutrition Facts

Serving size	(1690.6g)

Amount per serving	% Daily Value*
Calories	2590.7

Total Fat 58.0g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 4433.0mg	0%
Total Carbohydrate 415.3g	0%
Dietary Fiber 93.1g	0%
Total Sugars 78.3g
Protein 128.6g	0%

Vitamin D 0IU	0%
Calcium 1006.6mg	0%
Iron 33.4mg	0%
Potassium 9692.6mg	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: 19.4%

Protein: 19.1%

Carbs: 61.6%