These Mediterranean 15-Minute Garlic Parmesan White Beans have a creamy texture and rich savory flavor. We prepare these white beans with cannellini beans, extra virgin olive oil, fresh garlic, Parmesan cheese, vegetable broth, oregano, thyme, lemon juice, lemon zest, parsley, and basil. These white beans contain 24 g of net carbs and approximately 285 calories. We make these white beans in just 15 minutes on the stovetop. These Mediterranean 15-Minute Garlic Parmesan White Beans are ideal for light dinners, healthy side dishes, vegetarian meals, Mediterranean meal plans, family dinners, meal prep, and casual gatherings. We can refrigerate the cooked beans for four days & freeze them for two months, so you could make them sooner. You can serve these white beans with Grilled Lemon Chicken, Garlic Butter Shrimp, Greek Salad, Whole Wheat Pita, or Roasted Zucchini.
STATS:
- Prep Time: 5 minutes
- Course: Main Course, Side Dish
- Total Time: 15 minutes
- Calories: 285 kcal
- Diet: Mediterranean, Vegetarian
- Cook Time: 10 minutes
- Cuisine: Mediterranean
- Servings: 4
- Portion Size: 1¼ cups
- Cooking Method: Stovetop
- Difficulty: Easy
TOOLS:
- Large skillet
- Wooden spoon
- Cutting board
- Knife
INGREDIENTS:
- 2 cans white beans
- 2 tablespoons olive oil
- 5 garlic cloves
- ½ teaspoon red pepper flakes
- ½ teaspoon oregano
- ½ teaspoon thyme
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- ¼ cup vegetable broth
- â…“ cup Parmesan cheese
- 1 tablespoon lemon juice
- Lemon zest, one tsp.
- Two tbsp. parsley
- Basil, one tbsp.
INGREDIENT NOTES & THEIR SUBSTITUTIONS:
WHITE BEANS:
- White beans will give this dish its creamy texture, hearty bite, and plenty of fiber and protein. Navy beans or butter beans is a different option.
OLIVE OIL:
- Olive oil adds authentic Mediterranean flavor and healthy fats to the recipe. You may also use avocado oil or light vegetable oil.
GARLIC:
- Fresh garlic provides the bold, aromatic flavor that makes this dish so delicious. Alternatively, you can use garlic paste or roasted garlic.
PARMESAN CHEESE:
- In addition to adding a creamy finish, Parmesan cheese has a rich, savory, and somewhat nutty flavor. You can substitute Pecorino Romano or nutritional yeast for a dairy-free option.
VEGETABLE BROTH:
- Vegetable broth keeps the beans moist while enhancing their savory flavor. As an alternative, use chicken broth.
PARSLEY:
- The Mediterranean aromas are complemented by the bright, fresh finish of fresh parsley. You may replace it with fresh basil or dill.
RED PEPPER FLAKES:
- The beans get a mild spicy touch from the red pepper flakes. For a milder flavor, omit them or use smoked paprika instead.
INSTRUCTIONS:
- Include the olive oil in a pan, and heat it.
- Put the garlic & cook for about thirty seconds till fragrant.
- Whisk in red pepper flakes, oregano, pepper, thyme, and salt.
- Include the white beans and whisk them carefully.
- Fill in the veggie broth and slowly cook for almost five minutes.
- Mix in the Parmesan cheese till melted.
- Include the lemon zest and juice.
- Garnish with basil and parsley.
- Serve these beans hot.
TIPS:
- We utilize freshly grated Parmesan for a perfect flavor.
- Avoid cooking the beans too much.
- Include spinach for additional nutrition.
- We drizzle the olive oil first & then eat.
- Utilize fresh lemon juice, which delivers a perfect taste.
SERVING SUGGESTIONS:
GRILLED MEAT PAIRINGS:
- Lemon Herb Chicken
- Garlic Steak Strips
- Grilled Turkey Breast
- Rosemary Lamb Chops
- Beef Kofta
SEAFOOD PAIRINGS:
- Grilled Salmon
- Garlic Butter Shrimp
- Lemon Baked Cod
- Herb-Grilled Sea Bass
- Seared Scallops
FRESH MEDITERRANEAN SALADS:
- Greek Salad
- Chickpea Salad
- Arugula Salad
- Mediterranean Lentil Salad
BREAD & GRAIN PAIRINGS:
- Whole Wheat Pita
- Rustic Sourdough
- Olive Focaccia
- Herbed Couscous
- Lemon Quinoa
ROASTED VEGETABLE SIDES:
- Roasted Zucchini
- Grilled Eggplant
- Roasted Asparagus
- Garlic Green Beans
- Roasted Bell Peppers
STORAGE INFORMATION:
FRIDGE:
- Store these beans for only three to four days in a locked box.
FREEZER:
- Store these beans for approximately 40-60 days.
FAQs:
Could we utilize dried beans?
- Yes, you can use almost three cups of cooked beans.
May we prepare these beans without dairy?
- Yes, you can use dairy-free Parmesan or nutritional yeast.
Which beans are perfect for utilizing?
- You can use cannellini beans, as they are creamy.
Will we prepare these beans earlier?
- Yes, you can make these beans earlier, as they freeze for 40-60 days.
NUTRITIONAL FACTS:
Caloric Content: 285 kcal
Sodium: 470 mg
Net Carbs: 24 g
Fiber: 8 g
Sugar: 2 g
Fat: 12 g
Protein: 14 g
Serving Size: 1¼ cups
Total Carbs: 32 g