Mediterranean Diet Savory Stewed Beans

Experience the hearty, wholesome flavors of the Mediterranean with this Savory Stewed Beans recipe, a perfect addition to your healthy meal repertoire. Packed with plant-based protein and fiber, these tender cannellini or great northern beans are slow-simmered in a fragrant blend of olive oil, garlic, onion, and vibrant Mediterranean herbs like oregano and thyme. Enriched with crushed tomatoes, diced vegetables, and a splash of fresh lemon juice, this comforting dish boasts a zesty, flavor-forward profile that pairs beautifully with crusty bread or a side salad. Naturally gluten-free and following the principles of the Mediterranean diet, this dish is an ideal choice for those looking to embrace heart-healthy, nutrient-rich eating. Make a batch today and savor a timeless classic that’s easy to prepare, deeply satisfying, and perfect for cozy dinners or meal-prep success!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:120 mins

Total Time:135 mins

Servings: 4

Ingredients

• 1 cup dried cannellini or great northern beans
• 3 tablespoons olive oil
• 1 large onion, chopped
• 4 garlic cloves, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 14-ounce can canned tomatoes, crushed
• 4 cups vegetable broth
• 1 bay leaf
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 2 tablespoons fresh parsley, chopped
• 1 lemon, juiced
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the beans under cold water. Soak the beans overnight in enough water to cover them by about 2 inches. Drain and rinse them before cooking.

Step 2

In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Add the minced garlic, diced carrot, and diced celery. Cook for an additional 5 minutes until the vegetables start to soften.

Step 4

Stir in the crushed tomatoes, vegetable broth, and drained beans. Add the bay leaf, oregano, thyme, salt, and pepper.

Step 5

Bring the mixture to a boil. Reduce the heat to low, cover the pot, and simmer for 1.5 to 2 hours, or until the beans are tender.

Step 6

Check the beans occasionally and add more broth or water if necessary to keep them submerged and the consistency soup-like.

Step 7

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

Step 8

Adjust the seasoning with additional salt and pepper if needed and serve warm.

Nutrition Facts

Serving size	(1633.1g)

Amount per serving	% Daily Value*
Calories	1565.6

Total Fat 52.9g	0%
Saturated Fat 8.5g	0%
Polyunsaturated Fat 6.8g
Cholesterol 0mg	0%
Sodium 4842.5mg	0%
Total Carbohydrate 217.5g	0%
Dietary Fiber 51.0g	0%
Total Sugars 34.1g
Protein 68.6g	0%

Vitamin D 0IU	0%
Calcium 579.5mg	0%
Iron 16.4mg	0%
Potassium 5121.7mg	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: 29.4%

Protein: 16.9%

Carbs: 53.7%