Mediterranean Diet Hearty Beans Porridge
Dive into a bowl of comfort with this Mediterranean Diet Hearty Beans Porridge, an irresistibly nourishing dish packed with robust flavors and wholesome ingredients. This protein-rich recipe features a medley of creamy cannellini beans and nutty chickpeas, simmered in a fragrant vegetable broth infused with garlic, onions, thyme, and oregano. The addition of fresh vegetables like carrots and celery brings vibrant texture, while crushed tomatoes add a delightful, tangy depth. Lightly blended for a creamy yet hearty consistency and finished with a sprinkle of fresh parsley, this porridge is as satisfying as it is healthy. Ready in just under an hour, it’s an ideal one-pot meal for busy weeknights or a comforting centerpiece for your Mediterranean-inspired dinner table. Gluten-free, plant-based, and packed with fiber and nutrients, this crowd-pleaser is a delicious way to embrace the heart-healthy Mediterranean lifestyle.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 Onion, finely chopped
- 3 Garlic cloves, minced
- 1 Carrot, diced
- 2 Celery stalks, diced
- 1 can (15 oz) Canned cannellini beans, drained and rinsed
- 1 can (15 oz) Canned chickpeas, drained and rinsed
- 4 cups Vegetable broth
- 1 cup Crushed tomatoes
- 1 teaspoon Fresh thyme leaves
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 Bay leaf
- 2 tablespoons Fresh parsley, chopped
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic, diced carrot, and celery. Cook for another 5 minutes until the vegetables are softened.
Add the cannellini beans, chickpeas, vegetable broth, crushed tomatoes, thyme, oregano, salt, pepper, and bay leaf.
Bring the mixture to a boil, then reduce the heat to low and simmer for 30 minutes, stirring occasionally.
Remove and discard the bay leaf.
Use an immersion blender to partially blend the porridge to your desired consistency, leaving some beans whole for texture.
Taste and adjust seasoning if necessary.
Garnish with fresh parsley before serving.
Serve warm and enjoy your hearty Mediterranean beans porridge.
Nutrition Facts
Calories |
1660 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.7 g | 61% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6581 mg | 286% | |
| Total Carbohydrate | 249.4 g | 91% | |
| Dietary Fiber | 65.1 g | 232% | |
| Total Sugars | 47.8 g | ||
| Protein | 72.6 g | 145% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 699 mg | 54% | |
| Iron | 25.0 mg | 139% | |
| Potassium | 5460 mg | 116% | |
*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.
