Beans are a great food to add to your diet – not only do they satisfy the palate, they are also loaded with protein, fiber, and a slew of essential nutrients.
Whether you’re a die-hard foodie eager to explore new culinary horizons or simply a lover of wholesome, flavorful food, Mediterranean-style bean dishes are some of the best you’ll find.
From the hearty ‘Fasolada’ of Greece, made with white beans, olive oil, and fresh vegetables, to the simplicity of the Italian ‘Pasta e Fagioli’, or Italian Pasta and Beans, here are our best Mediterranean bean recipes.
I’m a big fan of bean soups – they are a great way to up the protein content in a soup without adding meat.
Beans are full of plant-based protein, which is great if you’re eating less meat, like on a Mediterranean diet.
It’s full of healthy ingredients like cannellini beans, carrots, and celery that bring a satisfying substance to the meal.
Lemon and parsley are added at the end of cooking, giving some extra vibrancy and freshness.
If you are seeking a light, refreshing yet filling dish without meat this Mediterranean White Bean Soup is a wonderful choice.
Pasta e Fagioli is a classic Italian recipe that embraces the concept of ‘cucina povera’, or ‘poor kitchen’.
The recipe focuses on simplicity, affordability, and nutrition, making it a great choice for a hearty, family-friendly meal.
This is because making it soupy requires less pasta, plus there’s no meat. However, with some homemade tomato sauce and grated Parmesan cheese (choose the good stuff), it’s pure comfort food.
Pasta e Fagioli is not only easy to make but also easy to love – it focuses on choosing high-quality ingredients to bring out the best flavors, showing that simple meals can still be exceptionally satisfying.
This White Bean and Kale Soup with Smoked Fish reimagines the traditional Southern bean soup by adding an unexpected ingredient – smoked fish, giving it a unique twist.
It retains the heartiness of white beans and kale whilst incorporating kipper snacks. These are a type of smoked herring, and they are really affordable compared to other types of smoked fish.
If you want a more seafood soup than a bean soup, you can double or even triple the fish amount. Spinach also offers a great substitution for kale if you’re in a little bit of a pickle.
This soup delivers on both nutrition and flavor, making it an excellent addition to any meal plan (shameless plug: try our Mediterranean meal plan!)
A taste of the Mediterranean in a bowl, this Mediterranean Bean Salad recipe showcases a symphony of flavors and textures.
Featuring three types of beans for great amounts of plant-based protein, fresh herbs, and a tangy dressing that’s full of heart-healthy olive oil, this salad is not just nutrient-rich but a delight to the taste buds too.
Crunchy English cucumber, vibrant bell pepper, and cherry tomatoes introduce freshness and contrast to the hearty beans.
The star here is the herby, zingy dressing, which when combined with the salad ingredients, creates a medley of Mediterranean flavors that work together seamlessly.
I’m usually tempted to add a little feta to my salads, so if you want some extra creaminess, then go right ahead! Leave it to marinate to really blend those flavors together.
It’s one of those recipes that’s perfect for potlucks or as a side dish during grilling season.
This is a great comfort food for those chilly winter evenings.
It’s rich and creamy whilst combining some delicious delicate garlic and safe flavors, both quintessential elements of Tuscan cuisine
You can use canned cannellini beans or dried beans you’ve cooked beforehand. I tend to stick with canned beans because I always forget to cook them beforehand, but if you have the time, by all means!
It’s an all-around winner for a cozy, satisfying meal, particularly on those cooler days when we crave something warm and inviting.
Hummus Balila presents a simple yet flavorful take on a Lebanese classic.
The recipe needs a few, but key ingredients: chickpeas, olive oil, cumin, sweet paprika, and chili powder.
The magic of this recipe lies in its spice combinations, as it takes plain chickpeas and transforms them into a warm and spicy dish that can cater to all dietary needs.
Pair with fresh pita bread or a side of veggies for a delicious combination.
This vegan soup is cooked in a crockpot and features a creamy texture made using coconut milk and sun-dried tomatoes.
It is packed with pasta, white beans, and fresh spinach, making it a wholesome and satisfying Italian-inspired dish.
The soup leverages Italian seasoning for an authentic touch, presenting a wonderful fusion of flavors.
Throw in some more beans or add some meat like chicken or sausage for the extra protein, or throw in more veggies if you’re on a health kick.
A delightful treat for a cozy evening, this soup offers warmth, health, and taste in every spoonful.
The antipasto is a classic Italian-inspired first-course dish, perfect for outdoor picnics or casual home dining.
Consisting of grilled vegetables like sweet bell peppers, zucchini, red onion, and eggplant, paired with cherry tomatoes and cannellini beans, this salad is not only full of protein, vitamins and minerals, but it tastes fantastic too.
The herb and grilled lemon dressing adds a lovely tanginess to the salad and can take the summer heat without spoiling – you can take this salad with you on those hot summer days.
Feeling a little creative? Try adding in some cured meat like prosciutto or dry salami for some extra flavors.
This Antalya Usulü Piyaz (Antalya-Style White Bean Salad) is an adaptation of the classic Turkish piyaz that you might stumble upon in your local Turkish eatery.
It includes integrating tahini into the sauce resulting in an unexpected, delightful emulsion that instantly adds depth to the otherwise simple dressing. The creamy texture harmonizes well with the white beans.
It’s a great standalone dish, but pair it with some köfte for a delicious one-two combo.
If you’re veggie, you can serve it with something as simple as a plain baked tomato.
It isn’t the most authentic dish, but you still get those delightful Turkish flavors in and when it tastes that good, we can have a little leeway sometimes!
Bring those Spanish flavors into your kitchen with this Spanish Bean stew.
It’s great as part of a tapas or side dish, or even a main meal with some rice or crusty bread to really savor the thick tomato sauce and the full-bodied taste of this Spanish cuisine staple.
It features a hearty blend of white beans, ripe tomatoes, spinach, and a delightful mix of garlic and smoked paprika.
The smoky paprika gives the a Spanish touch. However, you can use some hotter paprika if you like your spice kicks, or even a pinch of cinnamon that adds a lovely sweet, warm, smoky flavor.
You can use any kind of white beans you have on hand, but lima beans work really well to give a potato-like consistency to the stew.
Prepared in just 20 minutes, this dish is a very nutritious meal. It’s low in calories but full of protein and some extra spinach thrown in, it’s a nutritional powerhouse.
This take on a traditional Greek bean stew, Fassolada me Loukaniko, is hearty and nourishing. When those cold days come calling, this is what you want on your table!
A twist from the usual, this recipe introduces sausage, which adds tons of new flavors to the classic dish.
It also uses a combination of fresh tomatoes and hot chili pepper for a spicy kick.
The stew is simple, unpretentious, and focuses on fresh ingredients. It’s comfort food at its finest.
This Marinated Gigante Beans with Olives recipe is a delightful take on the well-loved giant white beans often found in delis.
The dish is brimming with taste, with a combination of garlic, red pepper, and the mild olive flavor.
Sautéed and marinated in olive oil, the beans become a rich, creamy, and meaty treat that holds the robust flavors very nicely.
Serve on toast with ricotta, in pasta, or as part of a charcuterie board.
This Greek Bean Salad is a classic three bean salad that’s perfect as a side dish or lunch.
It combines green beans, chickpeas, and kidney beans with the Greek salad staples of fresh tomatoes, cucumbers, and red onions with salty feta, briny kalamata olives, red wine vinegar, olive oil, and oregano.
The result is a burst of Mediterranean flavors in every bite.
The green beans are blanched to retain their vibrant color, and the lip-smacking Greek salad dressing ties it all together. It’s easy to make in advance, keeping well in the fridge for meal prep.
If you’re looking for a star salad that has that pop of color, tastes delicious and is full of great, healthy ingredients, transport yourself to the shores of Greece with this dish.
This White Bean Vegan Pate with Black Olives makes for a delicious, vegan-friendly dip or speak that’s perfect for an afternoon snack or appetizer.
It uses a base of cannellini beans, which have a mild flavor that allows the taste of black olives, miso, and herbs to shine through.
Its savory, umami flavor pairs perfectly with a variety of foods, from toast and sandwiches to crunchy vegetables.
For a different twist, substitute the black olives with green ones or sundried tomatoes. If you’re in the mood for a little heat, consider adding extra chili flakes.
If you’re looking for a dip that’s full of protein you can whip up in 10 minutes or less, then this is the one to try.
Lebanese cuisine includes many variations of stews served with rice and this one is just as great.
It offers a Lebanese twist to your usual bean stew, perfect for a satisfying weeknight family meal.
The combination of tender top sirloin steak and fresh lima beans gives it a hearty, comforting feel, while a rich tomato sauce, flavored with Middle Eastern spices, adds extra deliciousness to the dish.
Sirloin works best, but other cuts of beef are fine as well – just be sure they aren’t too tough. You can even use tofu or chickpeas as a veggie option.
Serve it with Lebanese rice, plain rice, or your favorite bread.
This Pasta with Mussels and Beans (Cozze e Fagioli) blends Neapolitan tradition with unique choices for a fresh take on classic pasta and beans.
The Neapolitan version usually leans toward a thicker soup, but this recipe opts for a drier style.
To achieve this, the pasta is cooked separately, allowing it to retain a firmer texture. Black beans are also used instead of the traditional borlotti or cannellini, which make the final dish a little lighter.
For a charming twist on a comforting classic, give it a try!
- Mediterranean White Bean Soup
- Pasta e Fagioli (Italian Pasta and Beans)
- White Bean and Kale Soup with Smoked Fish
- Mediterranean Bean Salad
- Tuscan White Bean Soup
- Hummus Balila (Lebanese Warm Chickpeas)
- Tuscan Soup with White Beans
- Antipasto Pasta Salad
- Antalya Style Piyaz (Turkish White Bean Salad)
- Spanish Beans with Tomatoes
- Fassolada me Loukaniko (Stewed Beans with Sausage)
- Marinated Gigante Beans
- Greek Three Bean Salad
- White Bean Vegan Pate with Black Olives
- Beef Stew with Lima Beans
- Pasta with Mussels and Beans (Cozze E Fagioli)
- Choose your favorite recipes.
- Get ingredients and follow the instructions.
- Create a tasty Mediterranean Bean recipe.
To Sum Up
Whether you’re looking for a hearty yet extra healthy Mediterranean Bean Salad or something more traditional like a Tuscan White Bean Soup, there’s something to choose from for everyone here.
Pick your favorite and enjoy these stress-free Mediterranean bean recipes.
Save and Pin for Later
Looking to try some Mediterranean bean recipes soon? Keep these must-try recipes for later by saving this article to one of your Pinterest boards.