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The Best Mediterranean Bean Recipes

ByElena Paravantes, MS, RD

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​

Greek One Pot 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​

greek chickpeas with 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​

black eyed peas

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​

Greek Lentil Salad

Refreshing, hearty and vibrant colored Greek Mediterranean Lentil Salad with a touch of citrus.
Recipe >> Mediterranean Lentil Salad​

Elena Paravantes, MS, RDN is a Registered Dietitian Nutritionist by the U.S. Commission on Dietetic Registration (CDR). She is an expert on the Mediterranean Diet. She has been active as a clinician, consultant, author and lecturer for 20 years, both in the U.S. and Greece. An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece. Elena earned her Bachelor of Science in Human Nutrition and Dietetics and her Bachelor of Liberal Arts and Sciences in Psychology from the University of Illinois at Chicago. She holds has a Master’s Degree of Science in Health Management.

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