Mediterranean White Bean Tomato Skillet! Perfect for a quick weeknight dinner or a hearty lunch, this skillet meal is not only packed with essential nutrients but delicious flavor.

Dive into the vibrant flavors of the Mediterranean with this delightful Oil-Free Mediterranean White Bean Tomato Skillet. This wholesome dish beautifully combines creamy white beans and ripe, juicy tomatoes, all enveloped in a luscious sauce that dances on your taste buds. Embrace the essence of Mediterranean cuisine while enjoying a delicious, healthy dish that proves comfort food can be both nourishing and satisfying.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We absolutely devoured this super creamy and delicious Mediterranean White Bean and Tomato Skillet, and let me tell you, it was a flavor explosion! Hearty and filling, this bean dish is the ultimate comfort food that will leave you feeling satisfied and happy.

Tips for Success:

• Flavor Profile: This Mediterranean White Bean Tomato Skillet is classic Mediterranean dish. Traditionally this dish relies heavily on olive oil for flavor; however, this WFPB dish does not use any oil or cheese yet is delicious and full of flavor. The fresh tomatoes add fantastic freshness. This quick and easy dish is great for a fast, satisfying dinner.
• Vegan Parmesan Cheese: We used our recipe, Vegan Parmesan Cheese. Feel free to use your favorite vegan parmesan cheese recipe or store purchased.  A sprinkle of vegan parmesan cheese on individual servings really elevates this dish.
• Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator.  Store in a covered container.

This dish can be frozen.

Pantry Products:

• Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.
• Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

• Large deep skillet

If you try this cozy dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Mediterranean White Bean Tomato Skillet

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• Author: Monkey and Me Kitchen Adventures
• Prep Time: 10 Minutes
• Cook Time: 20 Minutes
• Total Time: 30 Minutes
• Yield: 4 Servings 1x
• Category: Dinner
• Method: Stovetop
• Cuisine: Mediterranean Inspired
• Diet: Vegan

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Description

Dive into the vibrant flavors of the Mediterranean with this delightful Oil-Free Mediterranean White Bean Tomato Skillet.

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Ingredients

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Base Ingredients:

• 1 medium yellow onion, finely chopped
• 1 Tablespoon minced garlic
• 1 ½ cups halved grape/cherry tomatoes
• ½ cup low-sodium vegetable broth *
• ½ cup water
• 2 Tablespoons nutritional yeast
• 2 Tablespoons Vegan Parmesan Cheese

Spice/Herb Ingredients:

• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• ½ teaspoon cumin (+/-)
• ¼ to 1 teaspoon sea salt (+/-)
• Pinch black pepper (+/-) 

Other Ingredients:

• 2 – [ 15.5 oz. cans ] cannellini beans, drained, not rinsed
• 2 Tablespoons finely chopped fresh parsley 

Serving Ideas:

• Crusty bread (or flatbread)
• Sprinkle Vegan Parmesan Cheese

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Instructions

1. Place the Spice/Herb Ingredients into a small bowl, mix well, set aside.
2. In a large, deep skillet, sauté the chopped onions for 9 to 12 minutes over medium-high heat or until perfectly tender. Add a splash of water to prevent sticking/burning if needed.
3. Add the minced garlic to the skillet continue to sauté over medium-high heat for 1 minute.
4. Next add all the remaining Base Ingredients and the Spice/Herb Mix, stir well, bring to a boil, then immediately lower to a simmer, simmer for 2 minutes.
5. Then add all the Other Ingredients, stir well, simmer for 5 minutes.
6. Top individual servings with a sprinkle of Vegan Parmesan Cheese and use crusty bread as a spoon.

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Notes

*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.   

*Serving:  4

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