Description
This Anti-Inflammatory Mediterranean White Bean & Roasted Vegetable Bake is a nourishing, plant-forward recipe designed to reduce inflammation while delivering bold, savory flavor. Featuring fiber-rich white beans, antioxidant-packed zucchini, sun-dried tomatoes, heart-healthy olive oil, and fresh herbs, this dish supports gut health, hormone balance, weight management, and cardiovascular wellness.
Naturally gluten-free, dairy-free, and vegan-friendly, this recipe is ideal for clean eating, anti-inflammatory diets, and Mediterranean meal plans.
Ingredients (Anti-Inflammatory & Whole-Food Based)
Main Ingredients
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2 cans (15 oz each) white beans (cannellini or navy), drained & rinsed
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2 medium zucchini, sliced into rounds
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1 cup sun-dried tomatoes (oil-packed or rehydrated)
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1 small red onion, finely chopped
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3 tbsp extra-virgin olive oil
Anti-Inflammatory Seasonings
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3 cloves garlic, minced
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1 tsp dried oregano
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1 tsp dried thyme
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½ tsp rosemary (or fresh sprig for garnish)
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½ tsp black pepper
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½ tsp sea salt (or to taste)
Optional Toppings
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¼ cup nutritional yeast or dairy-free parmesan
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Fresh parsley or basil
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Lemon zest
Instructions
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Preheat oven to 400°F (205°C).
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Spread zucchini slices on a baking sheet. Drizzle with 1½ tbsp olive oil and roast for 15 minutes until lightly golden.
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In a large bowl, combine white beans, sun-dried tomatoes, red onion, garlic, remaining olive oil, and all seasonings.
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Fold in roasted zucchini gently.
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Transfer mixture to a lightly greased baking dish.
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Bake uncovered for 20–25 minutes until bubbling and aromatic.
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Sprinkle with nutritional yeast or dairy-free cheese if desired.
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Garnish with fresh rosemary or herbs before serving.
Serving Suggestions
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Serve as a main plant-based protein dish
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Pair with quinoa, farro, or brown rice
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Enjoy alongside a leafy green salad with olive oil & lemon
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Spoon over grilled chicken or salmon for added protein
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Serve warm or cold as a Mediterranean meal-prep bowl
Variations & Customizations
High-Protein Version
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Add grilled chicken, turkey, or baked tofu
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Stir in hemp seeds or pine nuts
Low-Carb / Keto-Friendly
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Reduce beans by half
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Add mushrooms or eggplant
Anti-Inflammatory Detox Boost
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Add turmeric + pinch of cayenne
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Finish with fresh lemon juice
Italian-Inspired
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Add olives and capers
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Use basil and oregano heavily
Nutrition Facts (Per Serving – Approximate)
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Calories: 320
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Protein: 14g
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Carbohydrates: 34g
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Fiber: 11g
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Healthy Fats: 12g
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Sugar: 5g
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Gluten-Free: Yes
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Vegan: Yes
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Anti-Inflammatory: Yes
Frequently Asked Questions (High-CPM SEO)
Are white beans anti-inflammatory?
Yes. White beans are rich in fiber, polyphenols, and plant protein that help reduce chronic inflammation and improve gut health.
Is this recipe good for weight loss?
Absolutely. High fiber and plant protein promote satiety and stable blood sugar levels.
Can I meal prep this dish?
Yes. Stores well for 4–5 days in the fridge and tastes even better the next day.
Is this recipe Mediterranean diet approved?
Yes. It follows core Mediterranean diet principles: legumes, olive oil, vegetables, and herbs.
Can this help with gut health?
Yes. Beans act as prebiotics, supporting healthy gut bacteria.
Final Thoughts
This Anti-Inflammatory Mediterranean White Bean & Roasted Vegetable Bake is proof that healing food can be both simple and deeply satisfying. It supports heart health, digestive wellness, inflammation reduction, and sustainable weight management—all while tasting rich and comforting.
Perfect for clean eating lifestyles, plant-based diets, meal prep, and wellness-focused households, this is a recipe you’ll come back to again and again.
