The Mediterranean region is renowned for its rich culinary heritage, where flavors are bold, aromas are inviting, and ingredients are simple yet wholesome. One staple that runs through many Mediterranean cuisines is beans – whether they’re tender chickpeas, creamy fava, or hearty lentils. In this article, we’ll embark on a flavorful journey to explore 18 mouthwatering Mediterranean bean recipes that will transport your taste buds to the sun-kissed hills of Greece, Spain, Turkey, and beyond.
From classic salads like Mediterranean White Bean Salad with Lemon and Herbs, to comforting stews like Moroccan Spiced Chickpea Stew, these dishes showcase the region’s love for rich flavors, aromatic spices, and hearty textures. Whether you’re a seasoned cook or just looking for new inspiration, these recipes are sure to delight your senses and leave you feeling satisfied.
Stay tuned for the next part of this culinary adventure, where we’ll dive into each recipe and explore the stories behind them.
Mediterranean White Bean Salad with Lemon and Herbs
This refreshing salad combines the creamy texture of cannellini beans with the bright flavors of lemon, garlic, and herbs, perfect for a light and satisfying side dish or lunch.
Ingredients:
– 1 cup cooked cannellini beans
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh oregano
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. In a large bowl, combine cooked cannellini beans, garlic, lemon juice, olive oil, parsley, and oregano.
2. Mix well until the ingredients are fully incorporated.
3. Season with salt and pepper to taste.
4. If using feta cheese, crumble it on top of the salad.
5. Serve at room temperature or chilled.
Cooking Time: 10 minutes (plus cooking time for cannellini beans)
Greek Gigantes Plaki (Baked Giant Beans)
A classic Greek recipe that’s perfect for a comforting and flavorful side dish or main course. This slow-cooked bean dish is rich in flavor, with tender beans soaked in a savory tomato sauce.
Ingredients:
– 1 pound giant beans (also known as gigantes), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 cup tomato puree
– 1/4 cup water
– Salt and pepper to taste
– Fresh parsley or oregano for garnish (optional)
Instructions:
1. Preheat oven to 300°F (150°C).
2. In a large baking dish, combine the olive oil, onion, and garlic. Cook over medium heat until the onion is translucent.
3. Add the giant beans, tomato puree, water, salt, and pepper. Stir well to combine.
4. Cover the dish with aluminum foil and bake for 1 hour.
5. Remove the foil and continue baking for an additional 30 minutes, or until the beans are tender.
6. Garnish with fresh parsley or oregano, if desired.
Cooking Time: 1 hour 30 minutes
Tuscan Bean Soup with Kale and Tomatoes
Savor the rich flavors of Tuscany with this hearty and comforting bean soup, infused with the nutrients of kale and the sweetness of tomatoes. This easy-to-make recipe is perfect for a cozy night in.
Ingredients:
– 1 can (15 oz) cannellini beans, drained and rinsed
– 2 cups vegetable broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 medium carrots, chopped
– 1 large celery stalk, chopped
– 1 can (14.5 oz) diced tomatoes
– 2 cups curly kale leaves, stems removed and discarded
– Salt and pepper, to taste
– 1 tablespoon olive oil
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion, garlic, carrots, and celery; cook until tender, about 8 minutes.
3. Add the cannellini beans, vegetable broth, diced tomatoes, salt, and pepper. Stir to combine.
4. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes or until the flavors have melded together.
5. Stir in the kale leaves; cook until wilted, about 2-3 minutes.
6. Serve hot, garnished with crusty bread and a sprinkle of parmesan cheese (optional).
Cooking Time: 30-35 minutes
Moroccan Spiced Chickpea Stew
Moroccan Spiced Chickpea Stew Recipe
Savor the flavors of Morocco with this hearty and aromatic stew, perfect for a cozy evening meal.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground turmeric
– Salt and pepper to taste
– 2 cups vegetable broth
– 1 can diced tomatoes (14.5 oz)
– Fresh parsley, chopped (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, smoked paprika, cinnamon, and turmeric. Cook for 1 minute, stirring constantly.
3. Stir in chickpeas, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the flavors have melded together.
4. Season with salt and pepper to taste. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 40-50 minutes
Lebanese Fava Bean Dip (Foul Mudammas)
This traditional Lebanese dip, also known as Foul Mudammas, is a flavorful and nutritious appetizer or snack made with fava beans, garlic, and lemon juice. It’s often served with pita bread or crackers.
Ingredients:
– 1 cup dried fava beans, soaked overnight and drained
– 2 cloves garlic, minced
– 1/4 cup fresh lemon juice
– 1/4 cup olive oil
– Salt and pepper to taste
– Optional: paprika, cumin, and/or sumac for added flavor
Instructions:
1. In a large pot, combine soaked fava beans and enough water to cover them.
2. Bring to a boil, then reduce heat and simmer for 45-60 minutes or until beans are tender.
3. Drain and rinse the beans, then transfer to a blender or food processor with garlic, lemon juice, and olive oil.
4. Blend until smooth, adding salt, pepper, and optional spices to taste.
5. Serve warm or at room temperature with pita bread, crackers, or vegetables.
Cooking Time: 60-90 minutes
Spanish Fabada (Hearty Bean Stew)
A rich and satisfying Spanish classic, Fabada is a hearty bean stew that’s perfect for a chilly evening or a comforting meal. This recipe combines sweet and smoky flavors with tender beans and savory meats.
Ingredients:
– 1 cup dried white beans (such as cannellini or Great Northern)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 garlic cloves, minced
– 1 pound chorizo sausage, sliced
– 1 pound panceta or bacon, diced
– 1 can diced tomatoes
– 4 cups beef broth
– Salt and pepper to taste
– Optional: chopped fresh parsley for garnish
Instructions:
1. Rinse the beans and soak them in water for at least 8 hours. Drain and set aside.
2. Heat oil in a large pot over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
3. Add chorizo and panceta; cook until browned, about 5 minutes.
4. Add soaked beans, diced tomatoes, and beef broth. Season with salt and pepper to taste.
5. Bring to a boil, then reduce heat and simmer for 1-2 hours or until the beans are tender.
Cooking Time: 1-2 hours
Mediterranean Three-Bean Salad with Feta
This refreshing salad combines the flavors of the Mediterranean with a trio of beans, tangy feta cheese, and a hint of lemon. Perfect for a light lunch or dinner, it’s also an excellent side dish for your next barbecue.
Ingredients:
– 1 cup cooked chickpeas
– 1 cup cooked kidney beans
– 1 cup cooked cannellini beans
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the chickpeas, kidney beans, and cannellini beans.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the bean mixture and toss to combine.
4. Stir in the crumbled feta cheese and chopped parsley.
5. Season with salt and pepper to taste.
6. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 10 minutes
Turkish Barbunya Pilaki (Braised Pinto Beans)
Barbunya Pilaki is a traditional Turkish dish that’s both comforting and flavorful, perfect for a cozy evening. This braised pinto bean recipe is a staple in many Turkish households, often served with crusty bread or over rice.
Ingredients:
– 1 cup dried pinto beans, soaked overnight and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– Salt and black pepper, to taste
– 4 cups vegetable broth
– 2 tablespoons tomato paste
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent.
2. Add the minced garlic, ground cumin, smoked paprika (if using), salt, and black pepper. Cook for 1 minute, stirring constantly.
3. Add the soaked and drained pinto beans, vegetable broth, and tomato paste. Bring to a boil, then reduce heat to low and simmer for 1 hour or until the beans are tender.
4. Serve hot with crusty bread or over rice.
Cooking Time: 1 hour
Cypriot Fasolada (White Bean Soup)
This hearty and comforting Cypriot soup is made with white beans, aromatics, and a touch of lemon. It’s a staple in many Cypriot households, perfect for a cozy evening or a special occasion.
Ingredients:
– 1 cup dried white beans (such as cannellini or navy)
– 4 cups water
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
– Lemon wedges, for serving
Instructions:
1. Rinse the beans and soak them in water overnight.
2. Drain and rinse the beans again.
3. In a large pot, heat the olive oil over medium heat.
4. Add the onion, garlic, carrots, and celery; cook until the vegetables are tender, about 10 minutes.
5. Add the cumin, salt, and pepper; stir to combine.
6. Add the soaked beans, water, and lemon juice (if using).
7. Bring to a boil, then reduce heat and simmer for 45-60 minutes or until the beans are tender.
8. Serve hot, garnished with chopped parsley and a squeeze of lemon, if desired.
Cooking Time: 1 hour
Provençal Lentil Salad with Goat Cheese
This vibrant salad is a flavorful and refreshing take on traditional lentils, infused with the bright flavors of Provençal cuisine. With its creamy goat cheese and tangy dressing, it’s perfect for a light and satisfying lunch or dinner.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1/2 cup crumbled goat cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh thyme
– Salt and pepper to taste
– 2 tablespoons white wine vinegar (optional)
Instructions:
1. In a medium saucepan, combine lentils and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until tender.
2. In a large bowl, whisk together olive oil, garlic, salt, and pepper.
3. Add cooked lentils, goat cheese, parsley, thyme, and vinegar (if using) to the bowl. Toss gently to combine.
4. Serve warm or at room temperature.
Cooking Time: 25 minutes
Greek Butter Beans in Tomato Sauce
This hearty dish is a classic Greek staple, perfect for a comforting meal or as a side to your favorite protein. With the rich flavor of butter beans, tangy tomato sauce, and a hint of Mediterranean spices, you’ll be hooked from the first bite.
Ingredients:
– 1 cup dried butter beans, soaked overnight and drained
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 3 garlic cloves, minced
– 1 can (28 oz) crushed tomatoes
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 1/4 cup water
Instructions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Drain the butter beans and add them to the saucepan along with the crushed tomatoes, oregano, salt, and pepper.
5. Stir in the water and bring the mixture to a simmer.
6. Reduce heat to low and let it cook for 20-25 minutes or until the butter beans are tender.
Cooking Time: 20-25 minutes
Lebanese Lentil and Swiss Chard Stew
This hearty stew combines the comforting warmth of red lentils with the earthy flavor of Swiss chard, all wrapped up in a rich and aromatic broth. Perfect for a cozy evening or a quick lunch.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 cups Swiss chard leaves, chopped (white stems reserved for another use)
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– Salt and pepper to taste
– Optional: lemon wedges and sumac for garnish
Instructions:
1. In a large pot, heat the oil over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, and coriander; cook for 1 minute.
3. Add lentils and water/broth; bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
4. Stir in chopped Swiss chard leaves; cook for an additional 2-3 minutes or until wilted.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with lemon wedges and sumac if desired.
Cooking Time: 25-30 minutes
Mediterranean Chickpea and Spinach Stew
This hearty stew combines the creamy texture of chickpeas with the nutritious goodness of spinach, all infused with the bright flavors of Mediterranean cuisine. Perfect for a quick weeknight dinner or a relaxing weekend meal.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can diced tomatoes (14.5 oz)
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 3-4 minutes.
3. Add the garlic, bell pepper, and smoked paprika; cook for an additional minute.
4. Stir in the chickpeas, diced tomatoes, and spinach leaves.
5. Season with salt and pepper to taste.
6. Bring the stew to a simmer and let cook for 20-25 minutes or until the flavors have melded together.
Cooking Time: 20-25 minutes
Spanish Judías Verdes con Tomate (Green Beans in Tomato Sauce)
This classic Spanish recipe is a staple of Mediterranean cuisine, featuring tender green beans cooked to perfection in a rich and flavorful tomato sauce. With just a few simple ingredients and quick cooking time, this dish is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 pound fresh green beans, trimmed
– 2 large tomatoes, cored and chopped
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish
Instructions:
1. Bring a large pot of salted water to a boil. Blanch the green beans for 4-5 minutes, or until tender but still crisp.
2. In a large skillet, heat the olive oil over medium-high heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute, until fragrant.
4. Add the chopped tomatoes, smoked paprika (if using), salt, and pepper to the skillet. Stir to combine.
5. Drain the green beans and add them to the skillet. Toss to coat with the tomato sauce.
6. Serve hot, garnished with fresh parsley or cilantro leaves.
Cooking Time: 15-20 minutes
Moroccan Harira (Lentil and Chickpea Soup)
Harira, a hearty and comforting Moroccan soup, is perfect for a cold winter’s day or as a nutritious meal any time of the year. This recipe combines red lentils and chickpeas with aromatic spices and vegetables to create a flavorful and filling bowl.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 cups water
– 1 can (14 oz) chickpeas, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– Salt and black pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic; cook until softened, about 5 minutes.
2. Add the lentils, chickpeas, cumin, coriander, salt, and black pepper to the pot. Stir well.
3. Pour in the water and bring to a boil. Reduce heat to low, cover, and simmer for 30-40 minutes or until the lentils are tender.
4. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 35-45 minutes
Turkish Nohut Salatası (Chickpea Salad)
A refreshing and flavorful salad originating from Turkey, Nohut Salatası is a staple in many Turkish households. This simple recipe is perfect for a quick lunch or as a side dish.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 1/2 red onion, finely chopped
– 1/4 cup pomegranate molasses
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine the chickpeas, red onion, and pomegranate molasses.
2. Squeeze the lemon juice over the mixture and toss gently.
3. Drizzle with olive oil and season with salt and pepper to taste.
4. Garnish with chopped parsley, if desired.
Cooking Time: 5 minutes
Mediterranean Black-Eyed Peas with Garlic and Olive Oil
This flavorful recipe brings together the warmth of garlic and the richness of olive oil to elevate the humble black-eyed pea. Perfect as a side dish or added to rice bowls, this Mediterranean-inspired twist is sure to become a favorite.
Ingredients:
– 1 cup dried black-eyed peas, soaked overnight and drained
– 3 cloves garlic, minced
– 2 tablespoons olive oil
– 1 onion, chopped
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute, stirring constantly.
4. Add the soaked black-eyed peas, cumin, salt, and pepper. Stir to combine.
5. Bring the mixture to a boil, then reduce heat to low and simmer for 30-40 minutes, or until the peas are tender.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Greek Fava (Yellow Split Pea Puree)
A traditional Greek appetizer or snack, fava is a flavorful and nutritious puree made from yellow split peas. This simple recipe requires just a few ingredients and some gentle cooking.
Ingredients:
– 1 cup dried yellow split peas
– 2 cups water
– 1/4 teaspoon salt
– 2 tablespoons extra-virgin olive oil
– 1 tablespoon lemon juice (optional)
– Garlic, minced (optional)
Instructions:
1. Rinse the split peas and soak them in water for at least 8 hours or overnight.
2. Drain and rinse the soaked peas again.
3. In a medium saucepan, combine the drained peas, 2 cups of fresh water, and salt.
4. Bring to a boil, then reduce heat to low and simmer for 30-40 minutes, or until the peas are tender.
5. Use an immersion blender or a regular blender to puree the cooked peas until smooth.
6. Stir in the olive oil and lemon juice (if using). Taste and adjust seasoning as needed.
7. Serve warm or at room temperature, garnished with minced garlic if desired.
Cooking Time: 40 minutes
Summary
Discover the delicious and wholesome world of Mediterranean bean recipes! From classic dishes like Greek Gigantes Plaki (baked giant beans) to innovative creations like Moroccan Spiced Chickpea Stew, this collection of 18 recipes celebrates the flavors and traditions of the Mediterranean region. With a focus on healthy, plant-based eating, these flavorful dishes showcase the versatility of beans in salads, soups, stews, and more. Whether you’re looking for a quick weeknight dinner or a special occasion meal, there’s something here for everyone. Get ready to fall in love with the taste of the Mediterranean!
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