Turn Canned White Beans Into A 15-Minute Mediterranean Dish Packed With Fiber And Protein

For many people, implementing nutrient-rich meals into your weekly routine can be difficult. Tired of throwing your favorite protein bar into your bag and calling it a day? This simple recipe using canned white beans is great for meal prep, packed full of flavor and nutrients. For Mediterranean food lovers, this might be your new go-to, taking only 15 minutes to throw together. 

Start with sautéed minced garlic in olive oil on the stove. White cannellini beans are the star of the dish, after that. They will cook in the liquid from the can, but for a bit more moisture, add some water. Season to your liking with salt, pepper, cumin, and aleppo pepper. Aleppo pepper is a bit milder than typical red pepper flakes, providing a sweet, tangy flavor akin to sun-dried tomato. You'll want to throw in some cherry tomatoes, because they blister well in the pan, providing a sweet burst of flavor. When cooked on the stove, they'll turn the sauce glossy and delicious (due to pectin), helping everything to emulsify. 

The dish comes together by mixing in chopped parsley, grated pecorino romano cheese, and shaved parmesan cheese. At this point, also add lemon juice and zest. These two will brighten the whole meal, balancing the flavors. Now it's time to eat!

Meals like this one are quick and easy, perfect for weeknight dinners when you're looking to pack in both protein and flavor, while still remaining budget-friendly. Using white cannellini beans is a great avenue for this, providing 6 grams of protein and 8 grams of fiber per half-cup serving. 

Drizzle with your favorite authentic olive oil, and maybe a dash of red wine vinegar for some bite. If you want to substitute your vinegar, balsamic works well too. Serve with crusty bread, and make sure to dip your bread in the flavorful juice, soaking up all the goodness. Other optional finishing touches include chopped fresh basil or oregano, or a sprinkle of Calabrian peppers in oil for some heat. If you want to up the protein even more, consider adding sausage, pancetta, or any kind of Mediterranean cured meat. Just be mindful of the salt!