Mediterranean Diet Savory Stewed Beans
Cozy up with a hearty bowl of Mediterranean Diet Savory Stewed Beans, a nourishing, flavor-packed dish that’s perfect for any season. Made with tender cannellini or great northern beans simmered in a fragrant medley of garlic, onion, carrots, celery, and crushed tomatoes, this recipe is elevated with robust Mediterranean staples like olive oil, oregano, thyme, and a pop of fresh parsley and lemon juice. Ideal for meal prepping or easy weeknight dinners, this protein-rich, plant-based stew combines wholesome ingredients with a slow-simmered cooking technique to yield comforting, richly flavored results. Serve it warm with crusty bread or a fresh salad for a simple, satisfying meal straight from the Mediterranean kitchen to your table.
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Recipe Information
Ingredients
- 1 cup dried cannellini or great northern beans
- 3 tablespoons olive oil
- 1 large onion, chopped
- 4 garlic cloves, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 14-ounce can canned tomatoes, crushed
- 4 cups vegetable broth
- 1 bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 tablespoons fresh parsley, chopped
- 1 lemon, juiced
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the beans under cold water. Soak the beans overnight in enough water to cover them by about 2 inches. Drain and rinse them before cooking.
In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic, diced carrot, and diced celery. Cook for an additional 5 minutes until the vegetables start to soften.
Stir in the crushed tomatoes, vegetable broth, and drained beans. Add the bay leaf, oregano, thyme, salt, and pepper.
Bring the mixture to a boil. Reduce the heat to low, cover the pot, and simmer for 1.5 to 2 hours, or until the beans are tender.
Check the beans occasionally and add more broth or water if necessary to keep them submerged and the consistency soup-like.
Once the beans are cooked to your liking, remove the bay leaf. Stir in the freshly chopped parsley and lemon juice.
Adjust the seasoning with additional salt and pepper if needed and serve warm.
Nutrition Facts
Calories |
1566 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.9 g | 68% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 6.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4842 mg | 211% | |
| Total Carbohydrate | 217.5 g | 79% | |
| Dietary Fiber | 51.0 g | 182% | |
| Total Sugars | 34.1 g | ||
| Protein | 68.6 g | 137% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 580 mg | 45% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 5122 mg | 109% | |
*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.
