Italian Three Bean Medley

Italian Three Bean Medley

This is a pantry-friendly meal that is quick to put together and full of whole plant food goodness.

This recipe is a whole plant food powerhouse that unites three types of health-supporting beans – chickpeas, butter beans, and Cannellini beans – each offering unique health advantages.

Chickpeas are a great whole plant food source of protein and dietary fiber, supporting digestive health.

Butter beans add a creamy texture and are rich in potassium.

Cannellini beans bring an additional protein boost and are high in antioxidants.

Complemented with Italian-style stewed tomatoes, zucchini, and green bell pepper, this stew is a vibrant medley of fiber, vitamins, antioxidants, and minerals.

Italian Three Bean Medley

December 23, 2023
: 4-5
: 10 min
: 30 min
: 40 min
: Easy

This whole plant food dish is a hearty blend of beans and fresh vegetables, simmering in a savory tomato base.

  • 1 onion, chopped
  • ½ cup water
  • ½ teaspoon minced fresh garlic
  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 15-ounce can butter beans, drained and rinsed
  • 1 15-ounce can Cannellini beans, drained and rinsed
  • 2 15-ounce cans Italian-style stewed tomatoes
  • 1 zucchini, chopped
  • 1 green bell pepper, chopped
  • Step 1 Place the chopped onion, water, and minced garlic in a medium pot.
  • Step 2 Cook over medium heat for 3 minutes, stirring occasionally.
  • Step 3 Add the chickpeas, butter beans, Cannellini beans, Italian-style stewed tomatoes, chopped zucchini, and green bell pepper to the pot.
  • Step 4 Cover and cook the stew over medium heat for 25 minutes, stirring occasionally to ensure even cooking and integration of flavors.

Estimated Nutritional Label (per serving)

  • Calories: 260 kcal
  • Protein: 17 g
  • Fiber: 15 g
  • Fat: 2.5 g
  • Sodium: 450 mg
  • Carbohydrates: 48 g
  • Sugar: 10 g

Italian Three Bean Medley is a testament to how whole plant food based eating can be delicious, convenient, and nutritionally fulfilling. It’s an ideal choice for anyone seeking a wholesome, satisfying meal packed with the goodness of nature.

Serving suggestion: Serve over whole wheat toast, polenta, rice, or mashed potatoes for a complete whole plant food meal.