🥗 Mediterranean Roasted Vegetables with White Beans

A hearty, rustic Mediterranean dish packed with caramelized vegetables, creamy white beans, fresh herbs, and extra virgin olive oil. This recipe is simple, nourishing, and perfect as a main dish or side.

It’s:
✔ Plant-based
✔ High in fiber
✔ Rich in protein
✔ Heart-healthy
✔ Perfect for meal prep

📝 Description

This dish celebrates classic Mediterranean ingredients — zucchini, eggplant, tomatoes, garlic, olive oil, and white beans — roasted until tender and lightly caramelized.

The vegetables develop deep, sweet flavors in the oven, while creamy white beans add protein and substance. Finished with lemon juice and fresh herbs, it’s vibrant, comforting, and beautifully balanced.

Serve it warm, room temperature, or chilled — it’s delicious every way.

🛒 Ingredients (Serves 4–6)

🥕 For the Roasted Vegetables:

1 zucchini, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small eggplant, cubed
1 red onion, sliced
1 cup cherry tomatoes
3 cloves garlic, minced
3 tbsp extra virgin olive oil
1 tsp dried oregano
½ tsp dried thyme
½ tsp smoked paprika
Salt & black pepper to taste

🫘 For the Beans:

2 cans (15 oz each) white beans (cannellini or navy), drained & rinsed
1 tbsp olive oil
Juice of ½ lemon
Pinch salt

🌿 For Finishing:

2 tbsp fresh parsley, chopped
1 tbsp fresh basil (optional)
Extra drizzle of olive oil
Optional: crumbled feta or olives

👩‍🍳 Instructions

Step 1: Preheat

Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.

Step 2: Roast the Vegetables

Toss zucchini, peppers, eggplant, onion, tomatoes, and garlic with olive oil and spices.
Spread evenly on the baking sheet.
Roast for 25–30 minutes until tender and slightly caramelized.

Step 3: Warm the Beans

In a small pan, gently warm white beans with olive oil and a pinch of salt (5 minutes).
Stir in lemon juice at the end.

Alternatively, you can add the beans directly to the roasting pan during the last 10 minutes.

Step 4: Combine

Transfer roasted vegetables to a serving bowl.
Fold in the warm white beans.
Finish with fresh parsley, basil, and a drizzle of olive oil.

🌿 Mediterranean Nutrition Benefits

White beans → plant protein + gut-friendly fiber
Olive oil → heart-healthy monounsaturated fats
Eggplant & peppers → antioxidants
Garlic → anti-inflammatory properties
Fresh herbs → micronutrient boost

This is a balanced Mediterranean plate that supports steady energy and fullness.

🍽 Serving Ideas

Serve as:

A main dish with warm whole wheat pita
A side for grilled chicken or fish
A topping for quinoa or farro
A filling for wraps

🔥 Make It Heartier

Add grilled halloumi or feta
Stir in cooked quinoa
Top with toasted pine nuts
Add a spoon of hummus on the side

❓ Q & A

1️⃣ Can I use dried beans instead of canned?

Yes — cook them fully before adding.

2️⃣ Can I meal prep this?

Absolutely. Stores well up to 4 days in the fridge.

3️⃣ Can I freeze it?

You can freeze it, but vegetables may soften after thawing.

4️⃣ Is this good for weight management?

Yes — high fiber and plant protein help with satiety.

5️⃣ Can I make it spicy?

Add red chili flakes or a drizzle of harissa.

6️⃣ What other beans work well?

Butter beans, chickpeas, or great northern beans.