Aegean Beans

Discover the rustic charm of Aegean cuisine with this hearty Aegean Beans recipe, a Mediterranean classic brimming with wholesome flavors and nourishing ingredients. Tender cannellini beans are simmered to perfection in a fragrant blend of extra virgin olive oil, sweet onions, and juicy diced tomatoes, then infused with fresh parsley, dill, and a hint of oregano for an herby, aromatic kick. A squeeze of bright lemon juice ties the dish together, delivering a balance of tanginess and richness that pairs beautifully with crusty bread or fluffy rice. This slow-cooked vegan delight not only celebrates the simplicity of Mediterranean ingredients but also embodies comfort and tradition in every satisfying bite. Perfect for meal prepping or savoring as a warming dinner dish, Aegean Beans are a flavorful nod to the heart-healthy Mediterranean diet.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:120 mins

Total Time:130 mins

Servings: 4

Ingredients

• 1 cup dried cannellini beans
• 6 cups water
• 3 tablespoons extra virgin olive oil
• 1 medium yellow onion
• 3 large garlic cloves
• 1 cup diced tomatoes
• 2 tablespoons fresh parsley
• 2 tablespoons fresh dill
• 1 teaspoon dried oregano
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the dried cannellini beans thoroughly under cold water. Place them in a large bowl, cover with water, and let them soak overnight (8-12 hours).

Step 2

Drain and rinse the soaked beans. In a large pot, add the beans and 6 cups of water. Bring it to a boil over high heat, then reduce the heat to low. Cover and simmer for 60-90 minutes, or until the beans are tender.

Step 3

While the beans are cooking, finely chop the onion, mince the garlic cloves, and chop the parsley and dill.

Step 4

Once the beans are cooked, drain them and set aside. In the same pot, heat the olive oil over medium heat.

Step 5

Add the chopped onion to the pot and sauté for 5-7 minutes, or until soft and translucent.

Step 6

Stir in the minced garlic and cook for another 1-2 minutes, until fragrant.

Step 7

Add the cooked beans back to the pot along with the diced tomatoes, parsley, dill, oregano, sea salt, and black pepper. Stir to combine.

Step 8

Reduce the heat to low, cover the pot, and let the mixture simmer for 20-30 minutes, allowing the flavors to meld together and the beans to absorb the sauce.

Step 9

Stir in the lemon juice just before serving to brighten the dish.

Step 10

Serve the Aegean beans warm with a drizzle of olive oil, a sprinkle of fresh herbs, and crusty bread or a side of rice, if desired.

Nutrition Facts

Serving size	2066 grams (2066.0g)

Amount per serving	% Daily Value*
Calories	731

Total Fat 43.60g	56%
Saturated Fat 6.30g	32%
Polyunsaturated Fat 0.30g
Cholesterol 0mg	0%
Sodium 3085mg	134%
Total Carbohydrate 72.50g	26%
Dietary Fiber 19.30g	69%
Total Sugars 11.90g
Protein 22.30g	45%

Vitamin D 0IU	0%
Calcium 416mg	32%
Iron 10mg	54%
Potassium 1825mg	39%

*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.

Source of Calories

Fat: 50.9%

Protein: 11.6%

Carbs: 37.6%