Mediterranean Vegetable Stir-Fry with White Beans

 

This Mediterranean Vegetable Stir-Fry with White Beans is a colorful, wholesome, and flavor-packed dish loaded with fresh vegetables and protein-rich beans in a savory garlic tomato sauce. It’s a quick weeknight meal that’s naturally vegetarian, nutritious, and satisfying. The combination of crisp-tender vegetables, creamy white beans, and a rich sauce creates a delicious balance of textures and flavors. Serve it on its own or over rice, quinoa, or couscous for a complete Mediterranean-inspired meal.

Ingredients For the Vegetables

• 2 cups green beans, trimmed
• 2 carrots, sliced into thin strips
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 small onion, sliced
• 2 cloves garlic, minced

For the Beans

• 1 can (15 oz) white beans, drained and rinsed

For the Sauce

• 1 cup tomato sauce
• 1 tbsp tomato paste
• 1 tbsp olive oil
• 1 tsp paprika
• 1 tsp dried oregano
• ½ tsp cumin
• ½ tsp salt
• ¼ tsp black pepper
• ½ cup vegetable broth

For Garnish

• Fresh parsley, chopped
• Lemon wedges

Step-by-Step Instructions

Step 1: Prepare the Vegetables

• Wash all vegetables thoroughly.
• Trim the green beans.
• Slice the carrots into thin sticks.
• Slice the peppers and onion into strips.
• Mince the garlic.

Step 2: Blanch the Green Beans

• Bring a pot of water to a boil.
• Add the green beans and cook for 2–3 minutes.
• Drain and immediately rinse with cold water.
• Set aside.

Step 3: Sauté the Aromatics

• Heat olive oil in a large skillet over medium heat.
• Add the onion and cook for 3–4 minutes until softened.
• Stir in the garlic and cook for 30 seconds.

Step 4: Cook the Vegetables

• Add the carrots and bell peppers.
• Cook for 5–6 minutes, stirring frequently.
• Add the green beans and continue cooking for another 2 minutes.

Step 5: Make the Sauce

• In a bowl, combine tomato sauce, tomato paste, vegetable broth, paprika, oregano, cumin, salt, and black pepper.
• Mix until smooth.

Step 6: Add the Beans

• Stir the white beans into the skillet.
• Gently combine with the vegetables.

Step 7: Simmer

• Pour the sauce over the vegetables and beans.
• Stir well.
• Reduce heat to low and simmer for 10–12 minutes until the sauce thickens slightly.

Step 8: Finish

• Taste and adjust seasoning if needed.
• Remove from heat and sprinkle with fresh parsley.

Step 9: Serve

• Serve warm with lemon wedges.
• Enjoy alone or over rice, quinoa, or couscous.

Tips & Notes

• Don’t overcook the vegetables; they should remain slightly crisp.
• Cannellini beans or great northern beans work best.
• Add zucchini or mushrooms for extra vegetables.
• A pinch of red pepper flakes adds a pleasant kick.
• This recipe is excellent for meal prep and reheats well.

Q&A

Q: Can I use canned green beans?
A: Fresh green beans are recommended, but canned can be used if drained well.
Q: Can I make this ahead of time?
A: Yes. Store in the refrigerator for up to 4 days.
Q: Is this recipe vegan?
A: Yes, all ingredients are plant-based.
Q: What can I serve with it?
A: Rice, couscous, quinoa, pita bread, or grilled chicken pair wonderfully.

Servings

• Serves: 4–6

Nutrition (Approximate Per Serving)

• Calories: 240
• Protein: 9g
• Carbohydrates: 32g
• Fat: 8g
• Saturated Fat: 1g
• Fiber: 9g
• Sugar: 8g
• Sodium: 420mg

This Mediterranean Vegetable Stir-Fry with White Beans is proof that simple ingredients can create an incredibly satisfying meal. Packed with colorful vegetables, plant-based protein, and a savory tomato-herb sauce, it’s a healthy and flavorful dish that’s easy enough for busy weeknights yet impressive enough to serve guests. The vibrant colors, fresh Mediterranean flavors, and hearty texture make it a recipe you’ll want to add to your regular meal rotation.