Mediterranean Beans with Greens
Yield: 4 servings
I first shared this recipe in Vegan for Her and it remains a staple in meal planning work that I do with clients because beans, greens, and grains are the plant-based trifecta. This balanced meal features foods commonly found in the Mediterranean diet, which is widely accepted as one of the healthiest diets in the world.
  • 1 (28-ounce) can diced tomatoes, seasoned with basil, garlic, and oregano
  • 2 (15-ounce) cans cannellini beans, rinsed and drained
  • ¼ cup diced green olives
  • ½ cup vegetable broth
  • 1 teaspoon extra-virgin olive oil or 1 tablespoon vegetable broth or water
  • 4 teaspoons minced garlic (about 4 cloves)
  • 10 ounces arugula
  • ½ cup lemon juice (about 4 small lemons)
  1. In a large saucepan or soup pot, bring the tomatoes and their juices, beans, olives, and broth to a boil. Reduce the heat and simmer for about 10 minutes.
  2. In a large skillet, heat the olive oil on medium-high. Add the garlic and sauté until it begins to brown. Add the arugula and lemon juice. Stir, cover, and reduce the heat to low. Steam for 3 minutes.
  3. Divide the arugula evenly between 4 single-serving containers, and then spoon the beans over the arugula. Let cool before sealing the lids.
Storage: Place the airtight containers in the refrigerator for 5 days or freeze for up to 2 months. Thaw in the refrigerator overnight and reheat in the microwave for 2½ to 3 minutes or in a saucepan on medium heat for 10 minutes.
Substitution tip: Switch this recipe up by alternating beans – try Great Northern or navy – and greens (spinach is excellent).
Excerpt from Vegan Meal Prep: Ready-to-Go Meals and Snacks for Healthy Plant-Based Eating, published by Rockridge Press. Copyright © 2018 by JL Fields.
Recipe by Chic Vegan at