This delicious dish is inspired by the picture: tender white beans tossed with sun-dried tomatoes, garlic, olive oil, fresh parsley and Mediterranean seasonings. It is naturally vegetarian, high in fibre, filling and rich in plant-based protein.
Preparation: 15 minutes
Cooking: 10–15 minutes (if using canned beans)
Total time: 25–30 minutes
Servings: 4
Cuisine: Mediterranean
Difficulty: Easy
1. Ingredients
MAIN INGREDIENTS
12 Different Types of Beans – Guide to Different Types of Beans
White beans – 3 cups
Cannellini, butter beans or Great Northern beans. Use cooked or canned beans, drained and rinsed.
Pomidorai,saulėje džiovinti pomidorai,aliejus,sausieji pomidorai aliejuje,viduržemio jūros virtuvė – nemokamos nuotraukos. Mediakatalogas.lt
Sun-dried tomatoes – ½ cup
Chopped into small pieces.
Fresh chopped parsley on a cutting board, selective focus.
Fresh parsley – ½ cup
Finely chopped.
Namigi za kuhanje s česnom, ki bi jih odobrili tudi najboljši chefi
Garlic – 3 cloves
Minced or finely chopped.
Olive oil and olive twig on a wooden table
Extra virgin olive oil – 3 tablespoons
Additional ingredients
½ small red onion, finely chopped (optional)
1 tablespoon lemon juice
½ teaspoon black pepper
½ teaspoon paprika
¼ teaspoon chilli flakes (optional)
½ teaspoon dried oregano
Salt to taste
2 tablespoons chopped fresh coriander (optional)
2. Detailed cooking instructions
Healthy Cold White Bean Summer Salad
Sun-Dried Tomato Spaghetti Recipe | HelloFresh
Mediterranean Diet Meal Plan PDF, Recipes & Shopping List
Step 1: Prepare the beans
Drain and rinse the canned white beans.
Allow excess water to drain.
Pat gently with a kitchen towel.
Keep the beans whole to maintain their texture.
Step 2: Prepare the flavour base
Heat olive oil in a frying pan over medium-low heat.
Add minced garlic.
Cook for approximately 30–45 seconds.
Add chopped sun-dried tomatoes.
Stir for another 1–2 minutes.
Avoid burning the garlic because it can make the dish bitter.
Step 3: Add the seasonings
Add:
Paprika
Black pepper
Oregano
Chilli flakes
A little salt
Mix gently to release the flavours.
Step 4: Add white beans
Add the cooked white beans to the pan.
Gently fold everything together.
Cook for 3–5 minutes over low heat.
Avoid stirring too aggressively because the beans can break.
Step 5: Add fresh herbs
Turn off the heat.
Add chopped parsley and coriander.
Add lemon juice.
Mix gently.
Step 6: Serve
Transfer to a serving bowl. Garnish with extra parsley, black pepper and a drizzle of olive oil.
Serve warm, at room temperature or chilled.
3. Nutritional information
High-fibre vegetarian dish
Approximate nutrition per serving, assuming four servings and moderate olive oil use:
Nutrient
Per serving
Calories
300–350 kcal
Protein
12–15 g
Carbohydrates
35–40 g
Dietary fibre
9–11 g
Fat
13–17 g
Sugar
3–5 g
Sodium
350–550 mg
Actual nutrition depends on the type of beans, sun-dried tomatoes, oil and added salt.
4. Nut information and allergy details
Important: The recipe shown is naturally nut-free if prepared using the ingredients listed.
Nut/allergen
Present in basic recipe?
Almonds
No
Cashews
No
Walnuts
No
Pistachios
No
Peanuts
No
Hazelnuts
No
Pecans
No
Sesame
No
Dairy
No
Gluten
No
Potential cross-contamination: Check packaged sun-dried tomatoes, canned beans and spice labels for nut or other allergen warnings.
Optional nut additions
If you want a crunchy texture, you can add:
geroosterd amandel schaafsel topping | eazie
Sliced almonds
1–2 tablespoons
Chopped Walnuts
Chopped walnuts
1–2 tablespoons
toasted-pine-nuts-1200 – Texanerin Baking
Pine nuts
1 tablespoon
Geröstete Kürbiskerne – einfach selber machen! | Einfach Kochen
Pumpkin seeds
1 tablespoon
These are optional additions, not required for the original recipe. Avoid them if serving someone with relevant allergies.
5. Health benefits
White beans: Provide plant protein, fibre, iron and folate.
Olive oil: Supplies mostly monounsaturated fats.
Parsley: Contains vitamin K and antioxidant compounds.
Garlic: Contains beneficial sulphur-containing compounds.
Tomatoes: Provide lycopene and other antioxidants.
Lemon juice: Adds vitamin C and fresh flavour.
6. Frequently asked questions (Q&A)
Q1. Can I use canned white beans?
Yes. Canned cannellini or butter beans work perfectly. Drain and rinse them before cooking.
Q2. Can I use dried white beans?
Yes. Soak overnight, discard the soaking water, and cook in fresh water until completely tender. Cooking time varies by bean variety.
Q3. Can I prepare this recipe without olive oil?
Yes. Use a little vegetable broth or water to cook the garlic and tomatoes. The flavour and texture will be slightly different.
Q4. Is this recipe suitable for vegetarians and vegans?
Yes. The basic recipe contains no meat, eggs or dairy.
Q5. Is it suitable for gluten-free diets?
Yes, all basic ingredients are naturally gluten-free. Check packaged ingredients for cross-contamination.
Q6. Can I eat it cold?
Absolutely. Refrigerate it for 1–2 hours before serving for a refreshing Mediterranean bean salad.
Q7. How long does it stay fresh?
Store in an airtight container in the refrigerator for approximately 3–4 days at 4°C or below. Do not leave it at room temperature for more than 2 hours.
Q8. Can I freeze this dish?
Freezing is possible, but the beans may become softer and the fresh herbs may lose their texture. Fresh preparation is recommended.
Q9. What can I serve with this dish?
Toasted sourdough bread
Pita bread
Grilled vegetables
Roasted chicken
Grilled fish
Fresh cucumber and tomato salad
Q10. Can I make it spicy?
Yes. Add chilli flakes, cayenne pepper or finely chopped green chilli according to taste.