Mediterranean Diet Traditional Beans in Savory Tomato Sauce
Experience the rich, comforting flavors of the Mediterranean with this Traditional Beans in Savory Tomato Sauce recipe, a hearty dish perfect for those following the Mediterranean diet. Featuring tender white beans simmered to perfection in a fragrant tomato sauce infused with garlic, onion, and a medley of aromatic herbs like oregano, thyme, and paprika, this slow-cooked masterpiece is both wholesome and flavorful. Garnished with fresh parsley and served with crusty bread or as a satisfying side, it's a nutrient-packed, plant-based meal that embodies health and warmth. With its simple ingredients and burst of Mediterranean-inspired goodness, this recipe is both weeknight-friendly and perfect for meal prepping. Whether you're a bean lover or exploring the wonders of Mediterranean cuisine, this dish is sure to become a household favorite.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Dried white beans (e.g., cannellini, great northern, or navy beans)
- 3 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 4 cloves Garlic cloves, minced
- 1 medium Carrot, finely diced
- 1 medium Celery stalk, finely diced
- 1 cup Canned crushed tomatoes
- 1 tablespoon Tomato paste
- 2 cups Vegetable broth
- 2 leaves Bay leaves
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 0.5 teaspoon Paprika
- 1 teaspoon Salt
- 0.25 teaspoon Freshly ground black pepper
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Rinse the dried beans under cold water and soak them overnight in a large bowl filled with water. Drain and rinse before using.
In a large pot over medium heat, warm the olive oil.
Add the finely chopped yellow onion and sauté for 3–4 minutes until translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the diced carrot and celery, and sauté for 5 minutes, stirring occasionally.
Stir in the crushed tomatoes, tomato paste, and vegetable broth.
Add the soaked and drained beans to the pot, along with the bay leaves, dried oregano, dried thyme, paprika, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the beans simmer for 2–2.5 hours, stirring occasionally, until the beans are tender.
Taste and adjust seasoning as needed.
Remove the bay leaves, then serve warm in individual bowls.
Garnish with freshly chopped parsley, if desired.
Enjoy this comforting, nutritious Mediterranean meal as a standalone dish with crusty bread or as a side.
Nutrition Facts
Calories |
1434 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.3 g | 63% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4006 mg | 174% | |
| Total Carbohydrate | 195.2 g | 71% | |
| Dietary Fiber | 49.4 g | 176% | |
| Total Sugars | 34.0 g | ||
| Protein | 63.4 g | 127% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 803 mg | 62% | |
| Iron | 21.0 mg | 117% | |
| Potassium | 6422 mg | 137% | |
*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.
