Mediterranean Beans

This comforting Mediterranean bean dish transforms humble dried navy beans into a vibrant, hearty side. Soaked overnight, the beans are gently cooked with aromatic leeks, garlic, and earthy tarragon until tender and creamy. A fresh salad-like dressing of crisp red cabbage, watercress, red onion, and tangy capers is stirred in at the end, adding a delightful crunch and zesty brightness. The final drizzle of olive oil and lemon juice ties the flavors together, creating a dish that is both rustic and refined.

Cooking Method: Steaming, Stewing

Cuisine: Mediterranean

Courses: Main Courses

Difficulty: Intermediate

Servings: 3

Calories: 315.7

Dietary: Vegan

Description

This comforting Mediterranean bean dish transforms humble dried navy beans into a vibrant, hearty side. Soaked overnight, the beans are gently cooked with aromatic leeks, garlic, and earthy tarragon until tender and creamy. A fresh salad-like dressing of crisp red cabbage, watercress, red onion, and tangy capers is stirred in at the end, adding a delightful crunch and zesty brightness. The final drizzle of olive oil and lemon juice ties the flavors together, creating a dish that is both rustic and refined.

Ingredients

Dried navy beans, soaked overnight
Olive oil, divided
Thinly sliced leeks (white and light green parts)
Finely minced garlic
Dried tarragon leaves
Boiling water
Finely chopped red cabbage
Chopped watercress leaves
Finely chopped red onion
Drained capers
Freshly squeezed lemon juice
Salt, to taste

Directions

1
Drain and rinse the soaked navy beans thoroughly under cold water.
2
In a large pot, heat 1 tablespoon of olive oil over medium-high heat.
3
Add the sliced leeks and minced garlic. Sauté, stirring frequently, for about 1 minute until fragrant but not browned.
4
Stir in the dried tarragon, rinsed beans, and 3 cups of boiling water.
5
If using a pressure cooker, lock the lid. Bring to high pressure over high heat, then lower heat to maintain pressure. Cook for 3 minutes.
6
Allow the pressure to release naturally for 10 minutes, then quick-release any remaining pressure. If using a standard pot, cover and simmer for 40-60 minutes until beans are tender.
7
Remove the lid carefully, tilting it away from you to let steam escape. Check bean tenderness; if not done, simmer uncovered for a few more minutes.
8
If time allows, let the beans sit in the cooking liquid with the lid slightly ajar for about 2 hours so they absorb the excess moisture. Otherwise, drain off most of the liquid using a slotted spoon.
9
Transfer the beans to a serving bowl. Stir in the chopped red cabbage, watercress, red onion, and capers.
10
Drizzle with the remaining 1 tablespoon of olive oil and the fresh lemon juice. Season with salt to taste.
11
Toss gently to combine and serve at room temperature.

Nutrition Facts

Servings 3 cups

Amount Per Serving
Calories 315.7kcal

% Daily Value *
Total Fat 8.7g14%
Saturated Fat 1.2g6%
Cholesterol 0.0mg0%
Sodium 150mg7%
Total Carbohydrate 49.9g17%
Dietary Fiber 16.7g67%
Sugars 7.8g
Protein 13.0g26%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: mediterranean, beans, navy beans, vegan, side dish, leeks, garlic, tarragon, red cabbage, watercress, capers, lemon juice, olive oil, healthy, plant-based, simmered, vegetarian, fiber-rich, herbs

Read it online: https://www.chefs-mate.com/recipe/mediterranean-beans/