Mediterranean Diet Butter Beans in Tomato Sauce
Experience the rustic charm of the Mediterranean with this hearty and wholesome **Mediterranean Diet Butter Beans in Tomato Sauce** recipe. Simmered to perfection, tender butter beans soak up the bold flavors of a rich tomato base infused with aromatic garlic, onions, and a medley of herbs like oregano, thyme, and a hint of cinnamon for a warm, subtly spiced twist. This nutrient-packed dish is finished with a refreshing splash of lemon juice and fresh parsley for a bright, zesty finish. Perfect as a comforting vegan main course or a flavorful side dish, this recipe embodies the simplicity and healthfulness of the Mediterranean diet. Serve it with crusty bread or over rice, and savor every bite of its satisfying, slow-cooked goodness!
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Recipe Information
Ingredients
- 250 grams dried butter beans
- 4 tablespoons extra-virgin olive oil
- 1 large onion, finely chopped
- 3 garlic cloves, minced
- 400 grams tomatoes, chopped
- 2 tablespoons tomato paste
- 500 milliliters vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon ground cinnamon
- 1 bay leaf
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh lemon juice
Instructions
Soak the dried butter beans in plenty of water overnight or for at least 8 hours. Drain and rinse before cooking.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and cook for an additional minute until fragrant.
Stir in the chopped tomatoes and tomato paste, cooking for another 2-3 minutes until the tomatoes begin to break down.
Add the soaked and rinsed butter beans, vegetable broth, dried oregano, dried thyme, ground cinnamon, bay leaf, sea salt, and black pepper. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot partially and let it simmer gently for about 1 to 1.5 hours, or until the beans are tender. Stir occasionally and add more water if necessary to keep the beans submerged.
Once the beans are cooked, remove the bay leaf. Stir in the freshly chopped parsley and lemon juice.
Taste and adjust seasoning with more salt and pepper if needed.
Serve the butter beans hot, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
1646 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.8 g | 81% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3591 mg | 156% | |
| Total Carbohydrate | 221.1 g | 80% | |
| Dietary Fiber | 55.8 g | 199% | |
| Total Sugars | 34.3 g | ||
| Protein | 70.3 g | 141% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 431 mg | 33% | |
| Iron | 24.0 mg | 133% | |
| Potassium | 5948 mg | 127% | |
*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.
