Mediterranean Diet Traditional Beans in Savory Tomato Sauce

Experience the heart and soul of Mediterranean cuisine with this comforting recipe for Traditional Beans in Savory Tomato Sauce. This dish combines tender white beans, such as cannellini or navy beans, with a fragrant medley of sautéed onion, garlic, carrot, and celery, all simmered to perfection in a rich tomato-based sauce infused with oregano, thyme, and paprika. The slow cooking process allows the flavors to meld beautifully, creating a nutritious and hearty meal that's naturally plant-based and packed with fiber and protein. Serve it warm with a sprinkle of fresh parsley and a side of crusty bread for an irresistibly wholesome dining experience. Perfect as a standalone dish or a flavorful side, this Mediterranean classic brings warmth, health, and authenticity to your table.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:180 mins

Total Time:195 mins

Servings: 4

Ingredients

• 1 cup Dried white beans (e.g., cannellini, great northern, or navy beans)
• 3 tablespoons Olive oil
• 1 medium Yellow onion, finely chopped
• 4 cloves Garlic cloves, minced
• 1 medium Carrot, finely diced
• 1 medium Celery stalk, finely diced
• 1 cup Canned crushed tomatoes
• 1 tablespoon Tomato paste
• 2 cups Vegetable broth
• 2 leaves Bay leaves
• 1 teaspoon Dried oregano
• 1 teaspoon Dried thyme
• 0.5 teaspoon Paprika
• 1 teaspoon Salt
• 0.25 teaspoon Freshly ground black pepper
• 2 tablespoons Fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Rinse the dried beans under cold water and soak them overnight in a large bowl filled with water. Drain and rinse before using.

Step 2

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

Step 3

Add the finely chopped yellow onion and sauté for 3–4 minutes until translucent.

Step 4

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

Step 5

Add the diced carrot and celery, and sauté for 5 minutes, stirring occasionally.

Step 6

Stir in the crushed tomatoes, tomato paste, and vegetable broth.

Step 7

Add the soaked and drained beans to the pot, along with the bay leaves, dried oregano, dried thyme, paprika, salt, and black pepper.

Step 8

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the beans simmer for 2–2.5 hours, stirring occasionally, until the beans are tender.

Step 9

Taste and adjust seasoning as needed.

Step 10

Remove the bay leaves, then serve warm in individual bowls.

Step 11

Garnish with freshly chopped parsley, if desired.

Step 12

Enjoy this comforting, nutritious Mediterranean meal as a standalone dish with crusty bread or as a side.

Nutrition Facts

Serving size	(1358.4g)

Amount per serving	% Daily Value*
Calories	1433.8

Total Fat 49.3g	0%
Saturated Fat 7.9g	0%
Polyunsaturated Fat 5.4g
Cholesterol 0mg	0%
Sodium 4005.9mg	0%
Total Carbohydrate 195.2g	0%
Dietary Fiber 49.4g	0%
Total Sugars 34.0g
Protein 63.4g	0%

Vitamin D 0IU	0%
Calcium 802.9mg	0%
Iron 21.0mg	0%
Potassium 6422.2mg	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: 30.0%

Protein: 17.2%

Carbs: 52.8%