Mediterranean Diet Hearty Beans Porridge

Dive into the comforting flavors of the Mediterranean with this Hearty Beans Porridge, a wholesome recipe that perfectly aligns with the principles of the Mediterranean diet. Packed with protein-rich cannellini beans and chickpeas, this dish is simmered in a savory base of vegetable broth, crushed tomatoes, and fragrant herbs like thyme and oregano. Sautéed onions, garlic, carrots, and celery add a delightful sweetness and depth, while a touch of olive oil enhances the recipe’s signature Mediterranean essence. Partially blended for a creamy yet textured consistency, this nutrient-dense porridge is both satisfying and heart-healthy. Ready in under an hour, it’s an ideal choice for a cozy family dinner or meal prep. Serve it warm with a garnish of fresh parsley for a vibrant, fresh finish. Whether you're following a Mediterranean diet or simply looking for a delicious plant-based meal, this hearty beans porridge is a must-try!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 Onion, finely chopped
• 3 Garlic cloves, minced
• 1 Carrot, diced
• 2 Celery stalks, diced
• 1 can (15 oz) Canned cannellini beans, drained and rinsed
• 1 can (15 oz) Canned chickpeas, drained and rinsed
• 4 cups Vegetable broth
• 1 cup Crushed tomatoes
• 1 teaspoon Fresh thyme leaves
• 1 teaspoon Dried oregano
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 1 Bay leaf
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

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

Step 3

Stir in the minced garlic, diced carrot, and celery. Cook for another 5 minutes until the vegetables are softened.

Step 4

Add the cannellini beans, chickpeas, vegetable broth, crushed tomatoes, thyme, oregano, salt, pepper, and bay leaf.

Step 5

Bring the mixture to a boil, then reduce the heat to low and simmer for 30 minutes, stirring occasionally.

Step 6

Remove and discard the bay leaf.

Step 7

Use an immersion blender to partially blend the porridge to your desired consistency, leaving some beans whole for texture.

Step 8

Taste and adjust seasoning if necessary.

Step 9

Garnish with fresh parsley before serving.

Step 10

Serve warm and enjoy your hearty Mediterranean beans porridge.

Nutrition Facts

Serving size	(2479.5g)

Amount per serving	% Daily Value*
Calories	1660.5

Total Fat 47.7g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 6581.3mg	0%
Total Carbohydrate 249.4g	0%
Dietary Fiber 65.1g	0%
Total Sugars 47.8g
Protein 72.6g	0%

Vitamin D 0IU	0%
Calcium 698.6mg	0%
Iron 25.0mg	0%
Potassium 5460.5mg	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: 25.0%

Protein: 16.9%

Carbs: 58.1%