19 Bean Recipes for Easy Mediterranean Meals
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Looking for a bean recipe to make dinner easier? These 19 Mediterranean favorites turn humble beans into satisfying soups, stews, salads, dips, and more.
Beans Are at the Heart of Mediterranean Cooking
Beans are a big part of the Mediterranean way of eating. In Port Said, Egypt, where I grew up, beans were never an afterthought. Ful mudammas—a comforting dish of fava beans with cumin, lemon, garlic, and olive oil—is a breakfast staple, but we happily ate it for lunch or dinner, too.
That love of beans stretches across the Mediterranean. Greek cooks bake giant beans in rich tomato sauce, Italians simmer them with pasta and vegetables, and throughout the Middle East, chickpeas and fava beans become everything from hearty meals to creamy dips.
I always keep a few cans in my pantry. On busy days, they can mean the difference between getting a wholesome meal on the table and ordering takeout! Add bold spices, a handful of fresh herbs, a squeeze of lemon, and a drizzle of good extra virgin olive oil, and dinner is well on its way.
This collection includes cozy soups and stews, fresh salads, hearty vegetarian meals, and snacks made for sharing. Some are ready in less than 30 minutes, while others simmer or bake until the beans soak up every bit of flavor.
Can You Use Canned Beans Instead of Dried Beans?
Canned beans work well in nearly all of these recipes and are my go-to when I need dinner in a hurry. You can also start with dried beans, but they must be cooked until tender before you add them to a recipe that calls for canned beans. Follow the package directions for soaking and cooking, as the method and timing vary by type.
Use these measurements as a general guide:
- 1 cup dried beans yields about 3 cups cooked and drained.
- 1 pound dried beans yields up to 6 cups cooked and drained.
- One 15-ounce can contains about 1 1/2 cups cooked and drained beans.
- To replace one 15-ounce can, start with about 1/2 cup dried beans, then cook until tender.
Bean Meals, Soups, and Stews
Beans have a way of turning simple ingredients into a proper meal. These recipes range from quick pantry dinners to cozy pots of soup, with plenty of bold Mediterranean flavor along the way.
Ful Mudammas (Egyptian Fava Beans)
Ful mudammas is one of the foods I grew up eating in Egypt. Creamy fava beans are warmed with cumin, lightly mashed, and finished with a zippy lemon-garlic sauce, fresh parsley, tomatoes, and a generous drizzle of olive oil. Serve with warm pita bread and sliced vegetables for breakfast, lunch, or dinner.
Vegan Chili with Quinoa
Black beans, kidney beans, and fluffy quinoa give this vegan chili plenty of heft. My blend of sweet paprika, cumin, and allspice adds warming Mediterranean flavor, while fresh herbs and lime brighten the whole pot. Add crispy homemade pita chips for scooping.
Gigantes Plaki (Greek Baked Beans)
Gigantes plaki is a classic Greek dish of tender, buttery beans baked in a chunky tomato sauce with vegetables, herbs, and plenty of olive oil. The word plaki refers to the Greek method of baking food with tomatoes, vegetables, and olive oil. Serve these beans warm as a vegetarian meal or at room temperature with crusty olive bread.
Simple Vegetarian Minestrone Soup
This rustic Italian soup combines kidney beans, bite-sized pasta, and vegetables in a rich tomato broth scented with basil, rosemary, and bay leaf. Minestrone is meant to change with the season, so it is a great way to use the vegetables already in your refrigerator. A Parmesan rind gives the broth even more savory depth.
Mediterranean White Bean Stew
Cannellini beans, tender vegetables, and tomato paste give this vegan soup a savory foundation. Blending half of the soup makes it velvety and rich without cream, while spinach, fresh dill, parsley, and a splash of vinegar keep it bright. Do not hold back on the herbs—they are what make this soup truly special.
Pasta Fagioli
Pasta fagioli means “pasta and beans,” and those two pantry staples form the heart of this rustic Italian soup. Two types of beans, tender vegetables, and smoky fire-roasted tomatoes make it satisfying without meat, and the whole pot comes together in about 30 minutes. Add a crunchy Italian salad on the side.
Stuffed Sweet Potatoes with Chickpeas and Avocado Crema
Roasted sweet potatoes make a sweet, caramelized base for garlicky chickpeas with sun-dried tomatoes, tender spinach, and lime. A generous spoonful of avocado crema adds a cool, silky finish. Roast the sweet potatoes ahead of time, and this becomes an easy lunch or low-effort dinner.
Mediterranean-Style White Chicken Chili with Chermoula
This recipe from my cookbook The Mediterranean Dish: Simply Dinner brings together the comfort of Southern white chicken chili and the bold flavors of the Mediterranean. Chicken and creamy white beans simmer in a nicely brothy base, while lemony, herb-packed chermoula adds the zippy finish that makes this version special. To save time, use rotisserie chicken and store-bought broth.
Chickpea Marinara
This no-fuss pantry meal was born from an empty refrigerator, a hungry household, and two cans of chickpeas! The chickpeas simmer in garlicky marinara sauce, then get topped with mozzarella and broiled until the cheese is melted and bubbling. Finish with Pecorino Romano and fresh herbs, and bring some crusty homemade baguette for scooping up the sauce.
Mediterranean White Bean Soup with Spinach and Fresh Herbs
This creamy white bean stew is my version of the Egyptian stew I grew up eating from my mom’s kitchen. Cannellini beans simmer with tomatoes, carrots, garlic, cumin, coriander, paprika, and optional Urfa biber, which brings subtle smoky heat. Lemon, parsley, and a final drizzle of olive oil wake everything up just before serving.
White Bean and Kale Soup with Chicken
Two humble cans of white beans become a cozy one-pot dinner with chicken, kale, and fragrant coriander, cumin, rosemary, and red pepper flakes. The beans make the broth creamy and satisfying, while a squeeze of lemon brings freshness at the end. It is ready in about 35 minutes, making it a reliable option when you need comfort without a long simmer.
Fresh and Filling Bean Salads
Beans give these colorful salads enough heft to stand in for lunch or a light dinner. They also hold up well to bold dressings, crunchy vegetables, fresh herbs, and all the other flavor-makers I love.
Mediterranean Chickpea Salad
This is one of my favorite no-cook meals when the weather is warm. Chickpeas, crisp cucumber, tomatoes, roasted red peppers, avocado, parsley, and mint get tossed in a peppery lemon-Dijon dressing with Aleppo pepper and sumac. It takes just 10 minutes, and you can make it ahead—simply wait to add the avocado until you are ready to serve.
Moroccan-Style Shaved Cauliflower and Chickpea Salad
Raw cauliflower, shaved paper-thin, gives this salad an incredible crunch. Chickpeas, dried apricots, toasted pistachios, and parsley balance the vinegar-forward dressing, while ras el hanout adds warming Moroccan flavor. Let the salad chill for at least 30 minutes so the cauliflower and chickpeas can soak up the punchy dressing.
Bean Salad with Tahini and Eggs (Tahinli Fasulye Piyazı)
This satisfying bean salad is a specialty from Antalya in southern Turkey. Tender cannellini beans, hard-boiled eggs, tomatoes, and biting white onion are dressed with a creamy mixture of tahini, garlic, lemon, vinegar, olive oil, and cumin. Serve it as a light main course or as part of a larger spread with grilled meat and flatbreads like lavash.
Chicken and Chickpea Salad with Creamy Greek Yogurt Dressing
I came up with this recipe as a way to give leftover chicken new life. Lightly smashing the chickpeas makes the salad especially creamy, while Greek yogurt and Dijon replace the usual mayonnaise. Sun-dried tomatoes, fresh parsley, and lemon bring bold Mediterranean flavor, and it gets even better after a night in the refrigerator.
Bean Dips and Snacks
Beans are just as useful when you need a snack or something to share. Blend them into a creamy dip, roast them until crisp, or layer them with pita and garlicky yogurt for an appetizer that may just steal the show.
Beet Hummus
Growing up in Egypt, I was raised on hummus and tend to be something of a purist. This colorful twist won me over! A roasted red beet gives classic hummus a gently sweet, earthy flavor, while lemon, garlic, cumin, and coriander keep it firmly in the Mediterranean flavor family.
Chickpea Parmesan Crisps
A can of chickpeas, grated Parmesan, and oregano become a salty, savory snack with plenty of crunch. Roast the chickpeas until they begin to color, shower them with cheese and herbs, then return them to the oven until the Parmesan melts, bubbles, and crisps. Serve them at parties, on game day, or whenever a crunchy snack is in order.
Fatteh (Spiced Chickpeas with Crispy Pita and Garlicky Yogurt)
Fatteh layers crispy pita, warm spiced chickpeas, and a garlicky tahini-yogurt sauce, then finishes everything with toasted pine nuts and Aleppo pepper-infused olive oil. Think of it as the Middle Eastern answer to nachos! It is traditionally served for breakfast or as a warm appetizer, but I also love it for a quick meatless dinner—it takes only about 20 minutes.
Mediterranean-Style Bean Dip with Roasted Squash
Sweet roasted acorn squash and creamy cannellini beans make a silky base for this autumnal dip. Caramelized shallots, garlic, lemon, paprika, coriander, cumin, sumac, and cayenne give it bold Mediterranean flavor, while toasted pine nuts and almonds add crunch. Make it a day ahead, then finish with olive oil, parsley, and the toasted nuts just before serving.
More Mediterranean Recipes to Try
The Mediterranean Diet Starter Kit
The vibrant pantry essentials you need to start cooking the Mediterranean way.
I love beans so much! Glad to use them in different tasty ways!
Me, too!! Time to get creative, eh? 🙂
I’ve made Greek White Bean Soup and it’s amazing! Everyone loved it!
Awesome! Thanks, Catalina!
This is the type of resource I hoped to find! I really want to try to use a lot of my pantry items. So many great dishes!
Thank you, Dorothy!
I am such a big fan of beans! I want to try all of these recipes. 🙂
Go for it!!! 🙂
Such a great source of protein! Thank you for so many delicious ideas.
My pleasure! Enjoy!
Beans have become somewhat of a staple in our home recently, so I am so thankful I saw your post! Adding these to my dinner line up for the week, indeed!
Awesome! Enjoy!
LOVE your dishes and so easy and healthy. Thank you. Stay safe
Thank you, Faith! Same to you!
I love cooking recipes with beans. One of my own favorite recipes is to heat a can of baked beans in a saucepan, then add a small chopped onion lightly fried plus a handful of chopped, fresh spinage. Serve on toast, and sprinkle a few drops of Tabasco or worcester sauce on top. Fantastic!
YUM! Thanks for sharing, Karen!
Not only do I enjoy your recipes I also appreciate the tips and nutrition info. Thanks for the conversion measurements for the dried and canned beans. Very helpful.
Stay healthy!
My pleasure! Same to you, Debbie!
This is a very timely post – thanks so much. I cook beans frequently, usually from dried, as we don’t have such a large variety of canned beans in Greece. These are mainly kidney beans, gigantes (sort of like large Lima beans), and sometimes foul. I will be making several of these recipes these days. The secret is in soaking the dry beans overnight.
By the way, I have pretty much solved my printing problems – I have switched to Opera browser. After pressing “Print” a print preview page comes up. It is usually easy to edit, sometimes by just printing 2 pages instead of 3.
Thanks, Betty! So glad you were able to find a solution to your printing issues! I hope you find some recipes in the round-up that you really like!
Oh, my, these all look so tasty!! I need to try them all! Thank you for the ideas!
Go for it!!! 🙂
Well now that I’m at home with hungry kids and teenagers – you’ve given me meals to cook for the next weeks. Thank you for these excellent selections. I always love your recipes everything turns out just as promised. And easy to follow! Thank you – and stay healthy and safe at this time!!
Thank you so, so much, Lisalia! Same to you!
I’m going to try the roasted chickpeas. Now that I can’t shop easily I’ve gotta make my own lol
I hope you love them, Cindy!!
So many good recipes and perfect timing to share this, thank you!
My pleasure! Hope you find some new favs!
I’m not a big bean person, however I do want to try one of these recipes, they look delish!
Very delicious, filling and healthy! Go for it!!!
Thank you for sharing all these!! I have stocked up on plenty of beans..so, I know what I’ll be making a lot of!
Us too!! Time to get creative! Take care!!
How can I get the respites for all your soups and stews. Do you have them in book we purchase. I get them on my I Pad but do not have a way to print them . Can you please mail them to me and let me know the cost.
I am 85 years old and love soups and stews. I have purchased your olive oil , spices and Refresh cook book.
Please help me
Hi Winona! Thank you so much for your kind note. I will be working on a cookbook in the near future, for the time being, there is a print button on each recipe card that allows you to print so you have a hard copy. Do you see that option on your end?
Thanks for all the great bean recipes; aside from being a good source of protein and fiber, they are inexpensive and taste so good. I have 2 crockpots. – 6 qt and a dual 1.5 quart that can be used individually or as 3 qt. I live alone and I can either cook and make portion-sized meals to put in the freezer for days I don’t want to cook or don’t have time. The dual 1.5 crockpot is handy when I want to try out recipes but don’t want to make a lot of whatever I’m trying out, among other things..
I love Mediterranean food. It was recommended years ago by Dr. Gourmet (Dr. Timothy S. Harlan) on the internet as I am on Coumadin for life. His website is full of recipes for not only people on blood thinners but also have acid reflux, and other diet concerns. The Mediterranean diet is not only healthy, it is delicious. There are certain foods I am not allowed to eat but the Mediterranean diet is easy to adjust by omitting one thing and adding something else.
Thank you for sharing your recipes and tips.
You are very welcome! Yes, the Mediterranean Diet has sooooo many benefits! Sounds like you are becoming a pro :).