Mediterranean Diet Beans with Farofa
Elevate your weeknight dinners with this vibrant and wholesome Mediterranean Diet Beans with Farofa recipe, a perfect fusion of hearty, nutrient-packed flavors and comforting textures. Featuring creamy cannellini beans simmered with juicy tomatoes, aromatic garlic, and fresh parsley, all brightened with a splash of zesty lemon juice, this dish embraces the essence of Mediterranean cuisine. Paired with farofa, a toasted polenta side dish that adds a crispy, golden contrast, it's a delightful blend of health-conscious eating and satisfying indulgence. Ready in just 40 minutes, this dish is ideal for busy families seeking a flavorful yet balanced meal. Perfect for vegetarians and anyone exploring Mediterranean-inspired cooking, this recipe is packed with fiber, protein, and vibrant culinary flair. Serve it as a hearty main or a stunning side at your next gathering!
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Recipe Information
Ingredients
- 3 tablespoons Olive oil
- 1 medium, finely chopped Onion
- 3 minced Garlic cloves
- 2 15-ounce cans, drained and rinsed Canned cannellini beans
- 2 medium, chopped Tomatoes
- 0.5 cup, chopped Fresh parsley
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 cup Polenta or cornmeal
- 2 tablespoons Butter
- 1 cup Water
- 0.5 teaspoon Salt for farofa
Instructions
Heat 2 tablespoons of olive oil in a large skillet over medium heat.
Add the chopped onion to the skillet and sauté for about 5 minutes until it becomes translucent.
Add the minced garlic and sauté for an additional 1-2 minutes until fragrant.
Stir in the cannellini beans and tomatoes and cook for another 3-4 minutes, allowing the flavors to meld.
Add the fresh parsley, lemon juice, salt, and black pepper to the bean mixture. Stir well and allow to cook on low heat for about 5 more minutes. Set aside.
For the farofa, heat 1 tablespoon of olive oil and 2 tablespoons of butter in a separate pan over medium heat.
Add the polenta or cornmeal, stirring continuously to toast it evenly, for about 3-5 minutes until it turns golden brown.
Gradually add 1 cup of water, stirring constantly to prevent lumps.
Season the farofa with salt and continue to stir until the mixture thickens slightly, about 2-3 minutes.
Serve the Mediterranean beans warm with a side of the freshly prepared farofa.
Nutrition Facts
Calories |
1624 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.2 g | 90% | |
| Saturated Fat | 19.5 g | 98% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 66 mg | 22% | |
| Sodium | 5951 mg | 259% | |
| Total Carbohydrate | 199.6 g | 73% | |
| Dietary Fiber | 48.3 g | 172% | |
| Total Sugars | 14.8 g | ||
| Protein | 56.6 g | 113% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 539 mg | 41% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 3830 mg | 81% | |
*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.
