The Mediterranean region is renowned for its rich culinary heritage, and beans are a staple ingredient in many traditional dishes. From hearty stews to refreshing salads, beans add texture, flavor, and nutrition to a wide variety of meals. In this article, we’ll explore 18 delicious Mediterranean bean recipes that will transport your taste buds to the sun-kissed hills and bustling markets of Greece, Turkey, Morocco, and more.
Whether you’re looking for a quick and easy side dish or a satisfying main course, these flavorful recipes are sure to satisfy your cravings. From classic combinations like chickpeas and spinach to unexpected pairings like fava beans and caramelized onions, we’ve got something for every palate. So let’s get cooking and discover the delicious world of Mediterranean bean cuisine!
Mediterranean White Bean Salad with Lemon and Herbs
A refreshing and flavorful salad perfect for a light lunch or as a side dish, this Mediterranean White Bean Salad with Lemon and Herbs is a delightful combination of textures and tastes.
Ingredients:
• 1 can cannellini beans (15 oz), drained and rinsed
• 2 cloves garlic, minced
• 2 tbsp freshly squeezed lemon juice
• 2 tbsp extra virgin olive oil
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint leaves
• Salt and pepper to taste
• 1 tsp dried oregano
Instructions:
1. In a large bowl, combine the cannellini beans, garlic, lemon juice, olive oil, parsley, mint, salt, pepper, and oregano.
2. Mix well until all the ingredients are fully incorporated.
3. Taste and adjust seasoning as needed.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: 10 minutes (prep), 30 minutes (refrigeration)
Greek Gigantes Plaki (Baked Giant Beans)
Gigantes Plaki, a classic Greek dish, is a flavorful and hearty recipe that’s perfect for any occasion. These tender giant beans are slow-cooked in a rich tomato sauce with aromatic spices and herbs.
Ingredients:
– 1 pound dried gigantes (giant beans), soaked overnight and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 cup chopped fresh tomatoes or 1 can of crushed tomatoes
– 1 teaspoon ground cumin
– 1 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic, cumin, paprika, salt, and pepper. Cook for an additional minute.
4. Add the soaked giant beans, chopped tomatoes (or crushed can), and enough water to cover the beans by about an inch. Bring to a boil, then cover and transfer to the preheated oven.
5. Bake for 2-3 hours or until the beans are tender and the sauce has thickened. Garnish with chopped parsley, if desired.
Cooking Time: 2-3 hours
Tuscan Bean Soup with Kale and Garlic
This hearty soup is a classic Italian recipe that combines tender beans, savory garlic, and nutritious kale for a comforting meal. Perfect for a chilly evening or a quick lunch.
Ingredients:
– 1 can cannellini beans (15 oz), drained and rinsed
– 4 cups vegetable broth
– 2 tablespoons olive oil
– 3 cloves garlic, minced
– 2 cups curly kale leaves, stems removed and chopped
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the garlic and cook for 1 minute, until fragrant.
3. Add the vegetable broth, cannellini beans, and thyme. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Stir in the chopped kale and season with salt and pepper to taste.
5. Simmer for an additional 10 minutes or until the kale is tender.
6. Serve hot, garnished with extra thyme if desired.
Cooking Time: 30-40 minutes
Moroccan Spiced Chickpea and Lentil Stew
This Moroccan Spiced Chickpea and Lentil Stew is a comforting blend of tender legumes, aromatic spices, and rich flavors. Perfect for a cozy evening or a quick lunch, this stew is a flavorful and nutritious treat.
Ingredients:
– 1 cup dried green lentils, rinsed and drained
– 1 can chickpeas (14 oz), drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground turmeric
– 1/4 teaspoon salt
– 1/4 cup olive oil
– 4 cups vegetable broth
– 1 can diced tomatoes (14 oz)
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add onions and cook until softened, about 5 minutes.
2. Add garlic, cumin, smoked paprika, cinnamon, turmeric, and salt. Cook for 1 minute, stirring constantly.
3. Add lentils, chickpeas, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Lebanese Fava Bean Dip (Foul Mudammas)
A classic Levantine dish, Foul Mudammas is a creamy and flavorful dip made with fava beans, garlic, and lemon juice. Serve it with pita bread or vegetables for a delicious and nutritious snack.
Ingredients:
– 1 cup dried fava beans, soaked overnight and drained
– 2 cloves garlic, minced
– 2 tablespoons lemon juice
– 1/4 cup tahini
– Salt, to taste
– 2 tablespoons olive oil
Instructions:
1. In a blender or food processor, combine fava beans, garlic, lemon juice, and salt. Blend until smooth.
2. Add tahini and blend until well combined.
3. With the blender running, slowly pour in the olive oil through the top.
4. Continue blending until the dip is creamy and smooth.
5. Serve immediately, garnished with a sprinkle of paprika if desired.
Cooking Time: 15 minutes (including soaking time)
Spanish Fabada (Hearty Bean and Chorizo Stew)
A rich and flavorful Spanish stew that combines the comfort of beans with the savory goodness of chorizo. Perfect for a cozy evening meal.
Ingredients:
– 1 pound dried white beans (such as cannellini or navy), soaked overnight and drained
– 2 tablespoons olive oil
– 1 large onion, chopped
– 3 cloves garlic, minced
– 4 Spanish chorizos, sliced
– 1 teaspoon smoked paprika
– 1 bay leaf
– 1 can diced tomatoes (14.5 oz)
– Salt and black pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the chorizos and cook, breaking them up with a spoon, until browned and crispy, about 5-7 minutes.
4. Add the soaked and drained beans, smoked paprika, bay leaf, and diced tomatoes. Season with salt and black pepper to taste.
5. Bring the mixture to a boil, then reduce heat to low and simmer for 1 1/2 hours, or until the beans are tender.
Cooking Time: 1 hour 30 minutes
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 as a side dish or light lunch.
Ingredients:
– 1 cup cooked black beans
– 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 lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine black beans, kidney beans, and cannellini beans.
2. Add the crumbled feta cheese and chopped parsley to the bean mixture.
3. Drizzle with olive oil and lemon juice; season with salt and pepper to taste.
4. Toss gently to combine.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
6. Serve chilled or at room temperature.
Cooking Time: 10 minutes (prep), 30 minutes (chill time)
Cypriot Fasolada (Tomato and Bean Soup)
A hearty and comforting Cypriot classic, this Tomato and Bean Soup is a staple in many Cypriot households. This flavorful soup is made with simple ingredients and is perfect for a quick and satisfying meal.
Ingredients:
– 1 can of kidney beans, drained and rinsed
– 2 medium tomatoes, chopped
– 1 onion, chopped
– 3 cloves of garlic, minced
– 1/4 cup olive oil
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 4 cups vegetable or chicken broth
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the chopped tomatoes, kidney beans, oregano, salt, and pepper. Stir to combine.
5. Pour in the broth and bring the mixture to a simmer.
6. Reduce heat to low and let cook for 20-25 minutes or until the flavors have melded together.
Cooking Time: 20-25 minutes
Turkish Barbunya Pilaki (Olive Oil Braised Beans)
A classic Turkish recipe that showcases the simplicity and flavor of braised beans, elevated by the richness of olive oil. This comforting dish is perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 cup dried white beans (Barbunya), soaked overnight and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and black pepper, to taste
– 2 cups water
Instructions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the garlic, cumin, salt, and black pepper. Cook for 1 minute.
4. Add the soaked white beans and water to the saucepan.
5. Bring to a boil, then reduce heat to low and simmer, covered, for 45-50 minutes or until the beans are tender.
6. Serve hot, garnished with fresh parsley or thyme, if desired.
Cooking Time: 45-50 minutes
Provençal Pistou Soup with White Beans
This hearty soup from southern France combines creamy pistou (a basil and garlic sauce) with tender white beans, making it a comforting and flavorful meal for any time of year.
Ingredients:
– 1 pound dried navy beans, soaked overnight and drained
– 4 cups vegetable broth
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 sprigs fresh thyme
– 1/4 cup pistou (see below for recipe)
– Salt and pepper to taste
– Fresh basil leaves for garnish
Pistou Recipe:
– 2 cups fresh basil leaves
– 3 cloves garlic, peeled and minced
– 1/2 cup grated Parmesan cheese
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion and garlic in olive oil until softened.
2. Add the thyme and soaked white beans, then pour in vegetable broth.
3. Bring to a boil, then reduce heat and simmer for 1 hour or until beans are tender.
4. Stir in pistou and season with salt and pepper to taste.
5. Serve hot, garnished with fresh basil leaves.
Cooking Time: 2 hours
Greek Fasolakia (Green Beans in Tomato Sauce)
A classic Greek recipe that combines tender green beans with a rich and flavorful tomato sauce, perfect for a quick and delicious side dish or main course.
Ingredients:
– 1 pound fresh green beans, trimmed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 cups canned crushed tomatoes
– 1 cup water
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large saucepan over medium-high heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the green beans and cook for 5-7 minutes, or until they start to soften.
5. Pour in the crushed tomatoes and water, stirring to combine.
6. Reduce heat to low and simmer for 20-25 minutes, or until the green beans are tender.
7. Season with salt and pepper to taste.
8. Garnish with chopped parsley, if desired.
Cooking Time: 30-35 minutes
Lebanese Mjaddara (Lentils and Rice with Caramelized Onions)
Mjaddara is a traditional Lebanese dish that combines the simplicity of lentils and rice with the depth of caramelized onions. This comforting side dish or main course is perfect for any occasion.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups cooked white rice (preferably day-old)
– 2 large onions, thinly sliced
– 2 tablespoons olive oil
– Salt to taste
Instructions:
1. In a medium saucepan, combine lentils and 4 cups water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
2. While the lentils cook, caramelize the onions in a large skillet with olive oil over medium-low heat for 30-40 minutes or until golden brown.
3. Fluff cooked rice with a fork and add to the caramelized onions. Mix well to combine.
4. Once the lentils are done, drain excess water and add them to the rice mixture. Season with salt to taste.
Cooking Time: 45-50 minutes
Mediterranean Chickpea and Spinach Stew
This hearty stew is a flavorful blend of Mediterranean spices, tender chickpeas, and nutritious spinach. Perfect for a cozy evening meal or a quick lunch, this recipe is easy to prepare and packed with nutrients.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 4 cups vegetable broth
– 1/4 cup olive oil
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion, minced garlic, and diced red bell pepper. Cook until the vegetables are tender, about 5 minutes.
3. Add the cumin, smoked paprika, salt, and pepper. Stir to combine.
4. Add the chickpeas, vegetable broth, and spinach leaves. Bring to a simmer.
5. Reduce heat to low and let stew cook for 20-25 minutes or until the flavors have melded together and the spinach has wilted.
Cooking Time: 25 minutes
Spanish Judías Verdes con Tomate (Green Beans in Tomato Sauce)
This classic Spanish recipe is a simple and flavorful way to enjoy green beans, typically served as a side dish. With just a few ingredients, you can create a delicious and nutritious accompaniment to any meal.
Ingredients:
– 1 pound fresh green beans, trimmed
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1 (14.5 oz) can crushed tomatoes
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the green beans for 4-6 minutes, or until tender but still crisp.
2. Heat the olive oil in a large skillet over medium-high heat. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the crushed tomatoes, salt, and pepper to the skillet. Stir well to combine.
4. Drain the green beans and add them to the tomato sauce. Simmer for an additional 2-3 minutes to allow the flavors to meld.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Italian Pasta e Fagioli (Pasta and Bean Soup)
A hearty, comforting Italian soup that combines pasta, beans, tomatoes, and vegetables in a rich broth.
Ingredients:
– 1 pound small pasta shapes (e.g., elbow macaroni or ditalini)
– 1 can (15 ounces) kidney beans, drained and rinsed
– 1 onion, chopped
– 3 garlic cloves, minced
– 2 cups vegetable broth
– 1 can (28 ounces) crushed tomatoes
– 1 carrot, chopped
– 1 celery stalk, chopped
– Salt and pepper to taste
– Grated Parmesan cheese, for serving (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente; reserve.
2. In the same pot, heat 2 tablespoons of olive oil over medium heat. Add onion, garlic, carrot, and celery; cook until vegetables are tender, about 5 minutes.
3. Add kidney beans, vegetable broth, crushed tomatoes, salt, and pepper to the pot. Stir to combine.
4. Simmer soup for 20-25 minutes or until flavors have melded together.
5. Add cooked pasta to the pot and stir to combine.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 35-40 minutes
Moroccan Harira (Lentil and Chickpea Soup)
Harira is a traditional Moroccan soup that’s hearty, comforting, and packed with nutritious ingredients. This recipe combines lentils, chickpeas, vegetables, and aromatic spices to create a flavorful and filling meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 can (15 oz) chickpeas, drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 2 carrots, peeled and grated
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and black pepper, to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. In a large pot, heat 2 tablespoons of oil over medium heat.
2. Add onions, garlic, bell pepper, and carrots; cook until vegetables are tender, about 10 minutes.
3. Add lentils, chickpeas, tomatoes, broth, cumin, paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 45-50 minutes
Greek Revithia (Chickpea Soup with Rosemary)
This hearty soup from Greece combines the comforting warmth of chickpeas with the aromatic flavor of rosemary, perfect for a cozy evening meal.
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 sprigs fresh rosemary, chopped
– 1 teaspoon olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Stir in the chickpeas, vegetable broth, and rosemary. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the flavors have melded together.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 25-30 minutes
Turkish Nohut Salatası (Chickpea Salad with Tahini)
This classic Turkish salad is a flavorful and nutritious twist on traditional chickpea salads, thanks to the creamy addition of tahini. With its tangy dressing and satisfying crunch, it’s a perfect side dish for your next meal.
Ingredients:
– 1 can chickpeas (drained and rinsed)
– 2 tablespoons tahini
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/2 teaspoon paprika
Instructions:
1. In a blender or food processor, combine chickpeas, tahini, garlic, lemon juice, and salt. Blend until smooth.
2. With the blender running, slowly add olive oil in a thin stream until well combined.
3. Stir in parsley, mint, and paprika.
4. Chill in refrigerator for at least 30 minutes to allow flavors to meld.
5. Serve cold or at room temperature.
Cooking Time: 10 minutes (prep) + chilling time
Summary
Get ready to taste the rich flavors of the Mediterranean with these 18 deliciously savory bean recipes. From classic Greek Gigantes Plaki (baked giant beans) and Lebanese Fava Bean Dip (Foul Mudammas), to Spanish Fabada (hearty bean and chorizo stew) and Turkish Barbunya Pilaki (olive oil braised beans), each dish showcases the region’s love for legumes. Explore a variety of salads, soups, stews, and dips that combine beans with fresh herbs, garlic, lemon, and spices. Discover new flavors and inspiration for your culinary journey through the Mediterranean!
