Beans are a cornerstone of the Mediterranean diet, offering a wealth of nutrients and versatility in countless dishes. Rich in fiber, plant-based protein, and essential minerals like potassium, iron, and magnesium, beans have been linked to longevity, with studies showing that people in Blue Zones consume at least half a cup of beans daily. Whether you prefer canned for convenience or dried for a more traditional approach, beans can be transformed into a variety of flavorful and satisfying meals. Here are some delightful Mediterranean diet bean recipes to incorporate into your culinary repertoire.
Mediterranean White Bean Salad
This easy, nutrient-rich salad can be served as a side dish or a main meal.
Ingredients:
- 1 15-ounce can Great Northern beans, drained and rinsed (chickpeas or cannellini beans can be substituted)
- 1 English cucumber, cut into ½-inch dice (2 cups)
- 1 red bell pepper, cut into ½-inch dice (1 cup)
- ½ cup pitted olives (such as Kalamata), roughly chopped
- ⅓ cup shelled pistachios
- 1 loosely-packed cup parsley, roughly chopped
- ⅓ packed cup mint leaves, roughly chopped
- 3 green onions, trimmed and thinly sliced
- 2 tablespoons extra virgin olive oil
- Zest of half a lemon
- 2 tablespoons lemon juice
- 1 small garlic clove, minced
- 1 teaspoon Dijon mustard
- ½ teaspoon dried oregano, plus more to taste
- Drizzle of honey
- Kosher salt and black pepper to taste
Instructions:
- In a large bowl, combine the beans, cucumber, bell pepper, olives, pistachios, parsley, mint, and green onions.
- In a jar with a tight-fitting lid, combine the olive oil, lemon zest and juice, garlic, mustard, oregano, honey, salt, and pepper. Shake well until emulsified.
- Pour the dressing over the salad and stir to combine. Season with more salt and pepper to taste.
Other ingredients you could add to this salad: sliced radishes; shredded purple or green cabbage; cherry tomatoes; green olives; walnuts.
"Sexiest" White Beans with Garlic, Parmesan, and Cherry Tomatoes
This recipe transforms canned cannellini beans into a quick and flavorful dish ready in just 15 minutes.
Ingredients:
- 2 15-ounce cans cannellini beans, drained and rinsed (butter beans or great northern beans can be substituted)
- 3-4 minced garlic cloves
- 2 tablespoons extra virgin olive oil
- ½ cup water
- 1 cup halved cherry tomatoes
- Grated Parmesan cheese
- Grated Pecorino Romano cheese
- Fresh parsley, chopped
- Kosher salt
- Black pepper
- Mediterranean spices including cumin and Aleppo pepper to taste (optional)
- Lemon juice (optional)
Instructions:
- In a large pan, sauté the minced garlic in heated olive oil over medium heat until golden.
- Add the drained cannellini beans and water. Season with kosher salt, black pepper, and Mediterranean spices, if desired.
- Add the halved cherry tomatoes and cook for about 10 minutes, until the beans and tomatoes are warmed through and the tomatoes have softened slightly.
- Stir in the fresh parsley, Parmesan cheese, Pecorino Romano cheese, and lemon juice, if desired.
- Finish with a generous drizzle of extra virgin olive oil.
- Serve with your favorite crusty bread.
Baked Mediterranean Beans
This recipe features creamy, flavorful beans topped with a toasted olive oil parsley crust.
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Ingredients:
- Dry white beans (such as cannellini, Great Northern, or navy beans)
- Vegetable or chicken stock
- Olive oil
- Bell peppers, chopped
- Onion, chopped
- Oregano
- Smoked paprika
- Chopped tomatoes
- Tomato paste
- Minced garlic
- Breadcrumbs
- Chopped parsley
Instructions:
- Soak the beans overnight. If you don’t have the time, you can cook them from dry if you don’t have the time. They will take longer and be a little mushier.
- Boil the beans until they are firm but ready to eat before baking.
- In a roasting pan on high heat with olive oil (enough to almost cover the bottom), sauté the bell chopped peppers. Lower the heat and add onion, cook until soft, then add oregano and smoked paprika. Add the chopped tomatoes, tomato paste, minced garlic and chicken stock.
- Once the beans are cooked, drain them and put them directly into the sauce, mix gently.
- Mix the breadcrumbs with chopped parsley and ½ cup olive oil and sprinkle over the beans to cover.
- Bake for over 40 minutes.
Mediterranean Green Beans
This vegan and vegetarian recipe offers a flavorful side dish cooked with fresh herbs and lemon.
Ingredients:
- Green beans
- Olive oil
- Onions, chopped
- Garlic
- Dill seed
- Tomatoes
- Fresh dill
- Salt and pepper to taste
- Lemons
Instructions:
- Heat a large fry pan or sauté pan to medium-high heat.
- Add the olive oil, green beans, onions, garlic, dill seed, tomatoes, dill, salt, and pepper.
- Juice the lemons into the pan and leave the rinds in the pan as well.
- Cover and turn the heat to low. Cook for 45 minutes, stirring occasionally and pressing the lemons with the back of a wooden spoon to release more lemon juice.
- Remove the lemon rinds and serve garnished with fresh dill.
Other Mediterranean Bean Dish Ideas
- Black Bean Stew: A hearty vegan stew with black beans, kidney beans, and quinoa.
- Baked Butter Beans in Greek-Style Tomato Sauce: Tender canned butter beans baked in a tomato sauce with olive oil, garlic, and herbs.
- Pasta e Fagioli: A one-skillet ground turkey dinner with veggies, kidney beans, and pasta simmered in a flavorful tomato broth.
- Fregola Sarda with Cannellini Beans and Roasted Broccolini: A vibrant vegetarian main combining fregola sarda pasta with cannellini beans, roasted broccolini, and fresh basil.
- Mediterranean Butter Beans: Creamy butter beans with garlic, lemon, cumin, and smoked paprika, ready in 15 minutes.
- White Bean Shakshuka: Cannellini beans simmered in a spicy tomato and pepper sauce.
- White Bean and Spinach Spanakopita: Creamy white beans, spinach, and a golden phyllo crust for a cozy plant-based dinner.
- Cannellini Bean Stew: A cozy stew combining cannellini beans with carrots, Mediterranean spices, and canned tomatoes.
- Pasta with Beans and Fire-Roasted Tomatoes: Pasta, two types of beans, smoky fire-roasted tomatoes, and fresh veggies.
- White Bean Chili with Chermoula: White bean chili with a spoonful of zesty homemade chermoula.
- Chickpeas in Tomato Sauce with Mozzarella: Chickpeas simmered in a garlicky tomato sauce with melty mozzarella cheese, served with crusty French bread.
- Vegan White Bean Soup: Cannellini beans, sautéed vegetables, and fragrant Italian seasoning, seasoned with dill and parsley.
- Stuffed Peppers with Orzo, Tomato, and Chickpeas: Vegetarian stuffed peppers with orzo, tomato, and chickpeas.
- Chicken and White Bean Soup: Chicken, kale, and a can of white beans.
- Mediterranean Bean Salad with Herbs and Avocado: Fiber and plant-based protein, fresh herbs, tomatoes, roasted red peppers, cucumbers, and creamy avocado.
- Cauliflower Salad with Chickpeas and Apricots: Shaved cauliflower, chickpeas, dried apricots, and pistachios in a vinegar dressing spiced with ras el hanout.
- Antalya-Style Bean Salad: Bean salad with hard-boiled eggs and creamy tahini-garlic dressing.
- Mediterranean Chicken Salad: Chicken salad with a Dijon and Greek yogurt dressing.
- Mediterranean Tuna and Bean Salad: Cannellini beans, tuna, and a lemony vinaigrette.
- Roasted Red Beet Hummus: Roasted red beets blended with chickpeas, tahini, garlic, and lemon.
- Chickpea "Chips": Roasted chickpeas with Parmesan and oregano.
- Spiced Chickpea Pita Nachos: Pita chips, spiced chickpeas, garlicky tahini yogurt sauce, and toasted pine nuts.
Choosing the Right White Bean
White beans are a group of legumes that are easily distinguishable because of their white color and kidney-like shape. Some types of white beans include:
- Cannellini Beans: Also called white kidney beans, are larger and heartier, but they do have a nice creamy texture when cooked.
- Navy Beans: Also called pea beans are smaller and have a mild flavor.
- Great Northern Beans: These white beans are medium-sized and firm with a slight nutty taste.
- Baby Lima Beans: Also called butterbeans, are small and creamy with a buttery texture.
Tips for Cooking with Beans
- Dried vs. Canned: While canned beans are convenient, dried beans offer a more traditional flavor. If using dried beans, soak them overnight and cook them until tender before incorporating them into your recipes.
- Flavor Enhancements: Mediterranean bean recipes often incorporate extra virgin olive oil, citrus, tomato sauce, herbs, and spices to create flavorful dishes.
- Salt Content: Be mindful of the salt content when using canned beans, as they can sometimes be high in sodium. Rinse canned beans thoroughly before use to reduce the sodium content.
Read also: Delicious Mediterranean Recipes
Read also: Mediterranean Diet, Instant Pot Style
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