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Mediterranean Bean Skillet
This Mediterranean Bean Skillet is a vibrant, nutrient-packed dish that epitomizes the heart-healthy benefits of a plant-based Mediterranean diet. Featuring a colorful mix of beans, tomatoes, bell peppers, and aromatic herbs, it's designed to offer a satisfying meal that supports overall wellness.
30 min4 servingsmediterraneanmain course
vegetarian
lacto-vegetarian
ovo-vegetarian
vegan
pescetarian
mediterranean
Nutrition Facts
Per serving
Calories352
% Daily Value*
Total Fat 9g12%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 0mg
Sodium 829mg36%
Total Carbohydrate 65g23%
Dietary Fiber 27g95%
Total Sugars 2g
Protein 23g45%
Calcium 101mg8%
Iron 7.4mg41%
Potassium 1249mg27%
Vitamin A 79mcg9%
Vitamin C 5.4mg6%
Vitamin B6 0.05mg3%
Vitamin E 0.24mg2%
Vitamin K 124mcg104%
Magnesium 31mg7%
Zinc 0.43mg4%
Folate 20mcg5%
Approximate values — some ingredient data may be incomplete.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 400 g mixed beans
- 200 g cherry tomatoes
- 1 large red bell peppers
- 1 large yellow bell pepper
- 2 tbsp olive oil
- 3 cloves garlic
- 1 medium red onion
- 1 cup parsley
- 0.5 cup basil
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp sea salt
- 0.5 tsp black pepper
Instructions
- 1Rinse and drain the mixed beans thoroughly.
- 2Dice the cherry tomatoes and bell peppers, mince the garlic, and finely chop the red onion.
- 3Heat the olive oil in a large skillet over medium heat. Add the minced garlic and chopped onion, sautéing until translucent.
- 4Add the diced bell peppers to the skillet, cooking until they start to soften.
- 5Incorporate the cherry tomatoes, cumin, smoked paprika, salt, and pepper. Cook for 5 more minutes until the tomatoes begin to break down.
- 6Stir in the mixed beans and continue to cook for another 10 minutes, allowing all the flavors to meld together.
- 7Remove from heat and let the skillet cool slightly. Stir in the fresh parsley and basil.
- 8Adjust seasoning with sea salt and black pepper to taste.
- 9Serve warm, directly from the skillet.
- 10Garnish with additional fresh herbs before serving for added color and flavor.
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