Mediterranean Diet Beans Pottage
Warm, hearty, and brimming with Mediterranean flavors, this Mediterranean Diet Beans Pottage is a wholesome, one-pot wonder perfect for busy weeknights or meal prepping. Packed with nutrient-rich ingredients like white beans, chickpeas, carrots, and celery, it’s gently simmered in a savory mix of vegetable broth, tangy tomatoes, and fragrant herbs such as thyme and oregano. A splash of lemon juice at the end brightens the dish, while fresh parsley adds a final touch of vibrancy. Ready in just an hour, this plant-based recipe is not only filling and nutritious but also heart-healthy and ideal for Mediterranean diet enthusiasts. Serve it with crusty bread or over quinoa for a satisfying, complete meal that will transport your taste buds straight to the sun-drenched coasts of the Mediterranean! Keywords: Mediterranean diet, beans pottage, plant-based recipe, healthy dinner, one-pot meal, easy weeknight recipe, heart-healthy.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, finely chopped onion
- 3 finely minced garlic cloves
- 1 medium, chopped red bell pepper
- 1 medium, diced carrot
- 2 chopped celery stalks
- 14 ounces canned tomatoes
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 leaf bay leaf
- 4 cups vegetable broth
- 15 ounces, drained and rinsed canned white beans
- 15 ounces, drained and rinsed canned chickpeas
- 2 tablespoons lemon juice
- 2 tablespoons, chopped fresh parsley
- 1 teaspoon, or to taste salt
- 0.5 teaspoon, or to taste black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, garlic, red bell pepper, carrot, and celery. Sauté for 5-7 minutes, or until the vegetables are softened.
Stir in the canned tomatoes, dried thyme, dried oregano, and the bay leaf.
Pour in the vegetable broth and bring to a gentle boil.
Reduce the heat to low, cover the pot, and let it simmer for 20 minutes.
Add the drained white beans and chickpeas to the pot. Stir well to combine.
Allow the pottage to simmer uncovered for an additional 10 minutes, letting the flavors meld together.
Stir in the lemon juice and remove the bay leaf.
Season with salt and black pepper to taste.
Garnish with freshly chopped parsley before serving.
Serve hot with crusty bread or over a bowl of quinoa for a complete meal.
Nutrition Facts
Calories |
2097 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.9 g | 76% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 9.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 8251 mg | 359% | |
| Total Carbohydrate | 313.4 g | 114% | |
| Dietary Fiber | 80.7 g | 288% | |
| Total Sugars | 67.7 g | ||
| Protein | 91.8 g | 184% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1021 mg | 79% | |
| Iron | 24.6 mg | 137% | |
| Potassium | 7396 mg | 157% | |
*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.
