Mediterranean Diet Beans in Tomato Sauce
Delight in the wholesome, flavor-packed goodness of Mediterranean Diet Beans in Tomato Sauce, a comforting and nutrient-rich dish perfect for any meal. This one-pot recipe combines the creamy texture of tender cannellini beans with a savory tomato base infused with aromatic herbs like oregano, thyme, and basil. Sautéed garlic, onion, carrot, and celery add depth and a touch of natural sweetness to the sauce, while a splash of olive oil ties it all together. Simmered to perfection, this healthy and hearty meal is ideal for anyone following the Mediterranean diet or seeking a plant-based protein boost. Serve these beans warm with crusty whole-grain bread or over fluffy brown rice for a satisfying, well-rounded dish. Packed with fiber, antioxidants, and Mediterranean flair, this recipe is an easy and delicious way to embrace clean eating. Keywords: Mediterranean diet, beans in tomato sauce, easy one-pot recipe, healthy plant-based dishes, hearty Mediterranean cooking.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, finely chopped yellow onion
- 3 minced garlic cloves
- 1 medium, diced carrot
- 1 diced celery stalk
- 28 ounces canned crushed tomatoes
- 30 ounces, drained and rinsed canned cannellini beans
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped parsley
Instructions
Heat the olive oil in a large saucepan over medium heat.
Add the chopped onion and sauté for about 5 minutes until softened and translucent.
Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables start to soften.
Pour the crushed tomatoes into the pan and stir to combine with the vegetables.
Add the drained and rinsed cannellini beans to the pan.
Season the mixture with oregano, thyme, basil, and add the bay leaf.
Stir in salt and black pepper, mixing everything until well combined.
Bring the mixture to a simmer, then reduce the heat to low.
Allow the beans to cook in the sauce for about 30 minutes, stirring occasionally, until the sauce is thick and the flavors are well combined.
Remove the bay leaf and discard it.
Stir in the chopped parsley just before serving.
Serve the beans in tomato sauce warm, optionally with a side of crusty whole-grain bread or over brown rice.
Nutrition Facts
Calories |
1268 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.5 g | 43% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5721 mg | 249% | |
| Total Carbohydrate | 199.9 g | 73% | |
| Dietary Fiber | 58.6 g | 209% | |
| Total Sugars | 40.5 g | ||
| Protein | 58.9 g | 118% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 708 mg | 54% | |
| Iron | 25.5 mg | 142% | |
| Potassium | 5791 mg | 123% | |
*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.
