These Mediterranean White Beans are comforting, satisfying, and nutritious. Best of all, they come together in under 30 minutes and makes a great meatless weeknight meal. Serve it with a crusty baguette to soak up all the delicious sauce.
The white beans add a creaminess to the meal and come together with the cheese, tomatoes, and fresh herbs to create a delicious flavour profile.
This one-pot comfort dish is a healthy option inspired by the Mediterranean diet which emphasizes eating plenty of vegetables, legumes, and healthy fats. Customize this meal by adding more vegetables such as sliced mushrooms, chopped zucchini, peppers or eggplant before adding the tomatoes to increase the nutrients.
Ingredients:
White cannellini beans – White kidney or cannellini beans are known for their tender and slightly nutty flavour. As the star ingredient in this dish, it packs many nutrients such as fibre and iron.
Cherry Tomatoes – Canned cherry tomatoes are used in this recipe. Their natural sweetness allows the sauce to come together quickly with lots of sweet flavour. Tomatoes add nutrients like vitamin C and lycopene. Lycopene is an antioxidant that increases during cooking and is especially important for mens health.
You can find canned cherry tomatoes in most grocery stores now or online. If you can’t find them, canned diced tomatoes would also work.
Pesto – Bump up the flavour by adding a tablespoon of pesto to this meal. The hint of basil and Parmesan pair perfectly with the tomato sauce.
Spinach – Whether fresh or frozen, spinach is a great way to add extra veggies to your family’s diet. This dark leafy green contains iron, potassium and vitamins A, C and K.
Onions and garlic- This aromatic duo enhances the taste of this dish, adding an extra depth of flavour.
Cheese – A blend of mozzarella and Parmesan is the perfect finishing touch to this meal. Mozzarella is a great mild cheese for melting and Parmesan adds tons of sharp flavour. You could replace the Parmesan with another sharp Italian cheese such as Pecorino. Add it at the end and place the dish under the broiler so the cheese melts and gets ooey-gooey.
Fresh herbs – Top this dish off with some fresh parsley or basil for a touch of freshness. A simple rough chop will do or put your knife skills to the test, with a chiffonade (thinly cut strips of basil, used to garnish a meal).
Baguette – Savour every last bite of this Mediterranean white bean dish by pairing it with a tasty baguette. This adds a nice, crunchy element that is great for soaking up the rich and flavourful sauce.
Recipe FAQ
Can I use fresh tomatoes?
Cherry tomatoes are in season and plentiful during the summer months. If you have some on hand or fresh tomatoes in your garden, substitute the can of tomatoes for two cups of cherry tomatoes.
I have a nut allergy. Can I still make this dish?
A traditional pesto is made of parmesan cheese, garlic, basil and pine nuts. If you have a nut allergy, simply try a pesto made without nuts, or add some basil when cooking and skip the pesto altogether. You can also find many simple pesto recipes online if you prefer to make your own.
Mediterranean White Beans
Ingredients
- 1 tbsp olive oil
- 1 onion, diced
- 1 clove of garlic, minced
- 1 398ml can of cherry tomatoes*
- 2 tbsp pesto
- 2 cups baby spinach
- 1 19oz can of white kidney or cannelini beans, drained and rinsed
- 1 cup grated mozzerella cheese
- 1/4 cup grated Parmesan cheese
- Toasted baguette, for serving
- Chopped fresh parsley or basil for garnish
Instructions
- In a large oven-safe skillet, heat the olive oil over medium heat. Add the onion and cook for 3-4 minutes until it starts to soften.
- Add the garlic and cook until fragrant, about one minute. Add the can of cherry tomatoes, pesto, salt, and half a cup of water and stir. Bring to a boil. Reduce the heat to low and simmer for about 10 minutes to allow the sauce to thicken and the cherry tomatoes to burst.
- Add the spinach and white beans and stir everything together. Cook for just a few more minutes until the spinach has wilted.
- Top the skillet with the mozzarella and parmesan cheese. Place under the broiler for 3-5 minutes until the cheese melts and gets lightly golden brown. Be sure to watch the broiler closely so the cheese does not burn.
- Remove from the oven and allow the beans to cool for a few minutes. Serve with your favourite toasted baguette.
Notes
If you love beans as much as I do, check out these other easy recipes:
Weeknight White Bean and Tortellini Soup
Ground Turkey and Black Bean Taco Skillet
