Aegean Beans
Discover the rustic charm of Aegean cuisine with this hearty Aegean Beans recipe, a Mediterranean classic brimming with wholesome flavors and nourishing ingredients. Tender cannellini beans are simmered to perfection in a fragrant blend of extra virgin olive oil, sweet onions, and juicy diced tomatoes, then infused with fresh parsley, dill, and a hint of oregano for an herby, aromatic kick. A squeeze of bright lemon juice ties the dish together, delivering a balance of tanginess and richness that pairs beautifully with crusty bread or fluffy rice. This slow-cooked vegan delight not only celebrates the simplicity of Mediterranean ingredients but also embodies comfort and tradition in every satisfying bite. Perfect for meal prepping or savoring as a warming dinner dish, Aegean Beans are a flavorful nod to the heart-healthy Mediterranean diet.
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Recipe Information
Ingredients
- 1 cup dried cannellini beans
- 6 cups water
- 3 tablespoons extra virgin olive oil
- 1 medium yellow onion
- 3 large garlic cloves
- 1 cup diced tomatoes
- 2 tablespoons fresh parsley
- 2 tablespoons fresh dill
- 1 teaspoon dried oregano
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Rinse the dried cannellini beans thoroughly under cold water. Place them in a large bowl, cover with water, and let them soak overnight (8-12 hours).
Drain and rinse the soaked beans. In a large pot, add the beans and 6 cups of water. Bring it to a boil over high heat, then reduce the heat to low. Cover and simmer for 60-90 minutes, or until the beans are tender.
While the beans are cooking, finely chop the onion, mince the garlic cloves, and chop the parsley and dill.
Once the beans are cooked, drain them and set aside. In the same pot, heat the olive oil over medium heat.
Add the chopped onion to the pot and sauté for 5-7 minutes, or until soft and translucent.
Stir in the minced garlic and cook for another 1-2 minutes, until fragrant.
Add the cooked beans back to the pot along with the diced tomatoes, parsley, dill, oregano, sea salt, and black pepper. Stir to combine.
Reduce the heat to low, cover the pot, and let the mixture simmer for 20-30 minutes, allowing the flavors to meld together and the beans to absorb the sauce.
Stir in the lemon juice just before serving to brighten the dish.
Serve the Aegean beans warm with a drizzle of olive oil, a sprinkle of fresh herbs, and crusty bread or a side of rice, if desired.
Nutrition Facts
Calories |
731 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.6 g | 56% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3085 mg | 134% | |
| Total Carbohydrate | 72.5 g | 26% | |
| Dietary Fiber | 19.3 g | 69% | |
| Total Sugars | 11.9 g | ||
| Protein | 22.3 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 416 mg | 32% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 1824 mg | 39% | |
*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.
