The Best Mediterranean Bean Recipes
Get the best Mediterranean bean recipes packed with protein, fiber, and antioxidants.
Beans are the ultimate Mediterranean superfood – nutritious, filling, and incredibly versatile. I’ve rounded up 6 of my favorite Mediterranean bean recipes that are packed with plant-based protein, fiber, and heart-healthy nutrients, helping you stay energized and full all day long. These are perfect for lunch or dinner, you can make them ahead and even freeze them.
Beans are the foundation of Mediterranean cooking, and for good reason: they are an important source of protein since meat is scarce in the Mediterranean diet (one of the reasons it is so healthy), they are affordable, have a long shelf life and when cooked the Mediterranean way -stewed or baked with greens, herbs and plenty of olive oil- they are a complete meal and delicious. And let’s not forget versatility; if you don’t feel like cooking they are great in a salad too! See below to explore the recipes and start cooking!
1. 5 Minute Mediterranean Chickpea Tuna Salad
This 5 minute Mediterranean Chickpea Tuna Salad is a quick, protein-packed meal with a perfect balance of creamy, crunchy, and tangy flavors.
Recipe >> 5 Minute Mediterranean Chickpea Tuna Salad
2. One Pot Greek Black Eyed Peas
his recipe combines black-eyed peas, crushed tomatoes and seasonings for a flavorful, hearty dish, rich in flavor and protein.
Recipe >> One Pot Greek Black Eyed Peas
3. Chickpeas Cooked in Tomato Sauce
These Mediterranean Black-Eyed Peas, featuring a tangy honey vinaigrette, fresh vegetables, and aromatic herbs—perfect for a light, satisfying meal.
Recipe >> Chickpeas Cooked in Tomato Sauce
4. Black-Eyed Peas with Honey Vinaigrette
This Mediterranean-inspired dish with Black-Eyed Peas, featuring a tangy honey vinaigrette, fresh vegetables, and aromatic herbs—perfect for a light, satisfying meal.
Recipe >> Black-Eyed Peas with Honey Vinaigrette
5. Roasted Beans with Spinach
This authentic Greek recipe for Gigantes me Spanaki—roasted giant beans with spinach, olive oil, and aromatic herbs, offers a flavorful, nutritious dish that’s perfect as a hearty side or main course.
Recipe >> Roasted Beans with Spinach
6. Mediterranean Lentil Salad
Refreshing, hearty and vibrant colored Greek Mediterranean Lentil Salad with a touch of citrus.
Recipe >> Mediterranean Lentil Salad
Greek Mediterranean Lentil Salad
Ingredients
- 1 cup dry lentils
- 1 garlic clove
- 1 bay leaf
- 1 ½ cup of cherry tomatoes
- 1 orange or grapefruit cut in chunks
- ½ diced onion
- ½ cup chopped fresh parsley
- 3 tablespoons Biolea extra virgin olive oil plus more for drizzling
- 1 ½ tablespoons red wine vinegar you can also use lemon instead
- salt and pepper as needed
Instructions
- In a medium pot add the lentils, 2-3 cups water, the garlic clove cut in half and 1 bay leaf. Bring to a boil and than reduce heat and simmer for about 25 minutes until soft (but not mushy). Add water as needed. Drain and remove bay leaf and garlic and rinse with cold water. Set aside.
- Cut the cherry tomatoes in half, dice the onion, cut the orange in bite size pieces and chop the parsley. Add all the vegetables, fruit and parsley to the lentils and toss gently.
- Make the dressing by mixing the olive oil and vinegar with a dash of salt and pepper.
- Add dressing to salad. Mix gently, cover with plastic wrap and let the salad chill (overnight preferably).
- When ready to serve drizzle a bit of olive oil and add salt and pepper as needed.
