Mediterranean Diet Beans Pottage

Warm, hearty, and packed with Mediterranean-inspired flavors, this Mediterranean Diet Beans Pottage is a wholesome, one-pot meal that’s as nutritious as it is satisfying. Featuring a medley of protein-rich white beans and chickpeas simmered with vibrant vegetables like red bell pepper, celery, and carrot in a savory tomato and herb broth, this recipe is a true celebration of plant-based goodness. Aromatic notes of garlic, dried thyme, and oregano infuse every spoonful, while a splash of fresh lemon juice adds a bright, zesty finish. Quick and easy to prepare in just about an hour, this dish is perfect for weeknight dinners or meal prep. Serve it hot, garnished with fresh parsley, alongside crusty bread or fluffy quinoa for a comforting, balanced meal that fits seamlessly into a Mediterranean diet.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium, finely chopped onion
• 3 finely minced garlic cloves
• 1 medium, chopped red bell pepper
• 1 medium, diced carrot
• 2 chopped celery stalks
• 14 ounces canned tomatoes
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 leaf bay leaf
• 4 cups vegetable broth
• 15 ounces, drained and rinsed canned white beans
• 15 ounces, drained and rinsed canned chickpeas
• 2 tablespoons lemon juice
• 2 tablespoons, chopped fresh parsley
• 1 teaspoon, or to taste salt
• 0.5 teaspoon, or to taste black pepper

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, garlic, red bell pepper, carrot, and celery. Sauté for 5-7 minutes, or until the vegetables are softened.

Step 3

Stir in the canned tomatoes, dried thyme, dried oregano, and the bay leaf.

Step 4

Pour in the vegetable broth and bring to a gentle boil.

Step 5

Reduce the heat to low, cover the pot, and let it simmer for 20 minutes.

Step 6

Add the drained white beans and chickpeas to the pot. Stir well to combine.

Step 7

Allow the pottage to simmer uncovered for an additional 10 minutes, letting the flavors meld together.

Step 8

Stir in the lemon juice and remove the bay leaf.

Step 9

Season with salt and black pepper to taste.

Step 10

Garnish with freshly chopped parsley before serving.

Step 11

Serve hot with crusty bread or over a bowl of quinoa for a complete meal.

Nutrition Facts

Serving size	3070.5 grams (3070.5g)

Amount per serving	% Daily Value*
Calories	2097

Total Fat 58.90g	76%
Saturated Fat 11.10g	55%
Polyunsaturated Fat 9.90g
Cholesterol 8mg	3%
Sodium 8251mg	359%
Total Carbohydrate 313.40g	114%
Dietary Fiber 80.70g	288%
Total Sugars 67.70g
Protein 91.80g	184%

Vitamin D 0IU	0%
Calcium 1021mg	79%
Iron 25mg	137%
Potassium 7396mg	157%

*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: 24.6%

Protein: 17.1%

Carbs: 58.3%