Mediterranean Diet Butter Beans in Tomato Sauce

Immerse yourself in the vibrant flavors of the Mediterranean with this hearty Butter Beans in Tomato Sauce recipe, a wholesome dish that perfectly aligns with the Mediterranean diet. Featuring tender butter beans simmered in a rich, aromatic tomato base infused with earthy oregano, thyme, and a hint of cinnamon, this dish is a comforting celebration of plant-based simplicity. The addition of fresh parsley and a splash of zesty lemon juice brightens the flavors, making it an irresistible pairing for crusty bread or a light green salad. With its wholesome ingredients, this recipe is perfect for a cozy dinner while staying healthy and mindful, and it’s naturally vegan and packed with protein and fiber. Ready in just a couple of hours, it’s a satisfying option that’s worth the wait!

Nutriscore Rating: 86/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 4

Ingredients

• 250 grams dried butter beans
• 4 tablespoons extra-virgin olive oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 400 grams tomatoes, chopped
• 2 tablespoons tomato paste
• 500 milliliters vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon ground cinnamon
• 1 bay leaf
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh lemon juice

Directions

Step 1

Soak the dried butter beans in plenty of water overnight or for at least 8 hours. Drain and rinse before cooking.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped 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 chopped tomatoes and tomato paste, cooking for another 2-3 minutes until the tomatoes begin to break down.

Step 5

Add the soaked and rinsed butter beans, vegetable broth, dried oregano, dried thyme, ground cinnamon, bay leaf, sea salt, and black pepper. Stir well to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low. Cover the pot partially and let it simmer gently for about 1 to 1.5 hours, or until the beans are tender. Stir occasionally and add more water if necessary to keep the beans submerged.

Step 7

Once the beans are cooked, remove the bay leaf. Stir in the freshly chopped parsley and lemon juice.

Step 8

Taste and adjust seasoning with more salt and pepper if needed.

Step 9

Serve the butter beans hot, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	(1437.6g)

Amount per serving	% Daily Value*
Calories	1645.7

Total Fat 62.8g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 3591.3mg	0%
Total Carbohydrate 221.1g	0%
Dietary Fiber 55.8g	0%
Total Sugars 34.3g
Protein 70.3g	0%

Vitamin D 0IU	0%
Calcium 431.3mg	0%
Iron 24.0mg	0%
Potassium 5947.5mg	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: 32.7%

Protein: 16.2%

Carbs: 51.1%