Cheesy White Bean, Tomato and Zucchini Bake

Your next one pan meal has to be this Cheesy White Bean Tomato Bake. Cozy, gluten-free and full of nourishing vegetables.

We've all had those days when there's not enough time to defrost a protein from the freezer, and my solution is always to turn it into a Meatless Monday (even if it's a Wednesday!).

We know that plant-based diets are associated with better blood pressure, weight management and thereby a decreased risk of chronic disease, so I love sharing easy vegetarian meals like my taco skillet, fried rice and now this cheesy white bean tomato bake.

This recipe only takes 30 minutes and uses pantry staples, so you won't have to wait for that chicken breast to defrost in time. Just grab a can of budget-friendly white beans! Once we cook them in a creamy, sundried tomato sauce and load up on the veggies, this cheesy bake will be a hit.

Why This Recipe Is Dietitian Approved

1. Inspired by the Mediterranean. There are so many health benefits associated with the Mediterranean diet. This recipe includes many popular ingredients including feta cheese, olive oil, white beans and sundried tomatoes.
2. Just 30 minutes. This cheesy white bean tomato bake is perfect for weeknight dinners.
3. Vegetarian protein. White beans are a great source of plant-based protein and fibre in this recipe.

Ingredients

Olive oil. To stay true to the Mediterranean theme of this recipe, we use olive oil as our cooking oil of choice. It’s a great source of unsaturated (healthy) fats.

Spices. Paprika, cumin, oregano, red pepper flakes are the only spices you will need.

Zucchini. Take advantage of zucchini being in season! Look for zucchinis that are firm and a nice dark green colour without any soft spots.

Vegetable broth. I always recommend looking for a low sodium vegetable broth option as you can then customize the amount of added salt to meet your taste preferences.

Coconut milk. This adds a nice creaminess to the sauce. I use full fat coconut milk for a dairy-free option in place of heavy cream. Light coconut milk will work, it just may be a bit less creamy.

Sun-dried tomatoes. Look for julienned sun-dried tomatoes stored in oil for the best flavour.

Cauliflower rice. This is my secret to adding in 3 cups of additional vegetables without even tasting them! You can make your own by using a cheese grater or food processor or you can purchase pre-grated frozen cauliflower rice.

White navy beans. I always say white beans are the most underrated beans because they are the highest in fiber, have a mild taste and can be added to any recipe!

Feta. Keeping with the m=Mediterranean roots, feta is the cheese of choice in this recipe. I always recommend purchasing feta stored in brine for the freshest taste

Spinach. I recommend using fresh spinach if you have it available. You can use frozen however you will need to defrost and drain it thoroughly prior to adding to the skillet!

Fresh basil. For additional flavour! 

The complete ingredient list with measurements can be found in the recipe card below. 

Instructions

1. In a large pan over medium- high heat, add olive oil. Once hot, add garlic, onion and spices (paprika, cumin, oregano, red pepper flakes). Stir. Allow to cook, stirring frequently until the onions begin to appear translucent in colour and the garlic is fragrant.

2. To the same pan, add zucchini slices and cook uncovered until zucchini is soft (about 5 minutes). 

3. Once soft, add vegetable broth, coconut milk, sun dried tomatoes, riced cauliflower, and navy beans. Stir well. Bring to a simmer. Allow the broth to simmer for about 5 minutes, uncovered until it begins to thicken. Stir in feta and spinach and continue to stir until spinach wilts. 

4. Top with fresh basil and serve over quinoa or rice or with a slice of naan, crusty bread or pita! 

Substitutions and Variations

Missing an ingredient? Try these:

• Coconut milk: swap for heavy cream 
• Feta: swap for any cheese of choice 
• White beans: swap for chickpeas, broad beans or even ground turkey or chicken
• Cauliflower rice: swap for any cooked rice or small pasta of choice

Equipment

• Skillet

Storage

There is no meat in this cheesy white bean tomato bake, so it will stay fresh in the fridge for up to 5 days in an airtight container.

If you would like to freeze it, wait until cool and divide the skillet into glass freezer friendly containers. Freeze for up to 3 months. To reheat, allow to defrost in the fridge overnight before microwaving or reheating on the stove on medium heat.

Frequently Asked Questions

More One Pan Recipes

If you enjoyed this cheesy white bean tomato bake, try these other one pan recipes:

• One Pan Vegetarian Mexican Taco Skillet
• Butternut Squash and Sausage Orzo with Kale
• Cheesy Broccoli and Cauliflower Rice (One Pan)
• One Pan Lazy Enchilada Skillet

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4.80 from 5 votes

Cheesy White Bean, Tomato and Zucchini Bake

Your next one pan meal has to be this Cheesy White Bean Tomato Bake. Cozy, gluten-free and full of nourishing vegetables.

Prep Time10 minutes mins

Cook Time20 minutes mins

Total Time30 minutes mins

Course: Main Course

Cuisine: American, Mediterranean

Keyword: 30 minute meals, one pan

Servings: 4

Ingredients 

1x2x3x

• 1 tablespoon olive oil
• ½ cup yellow onion diced
• 2 cloves garlic pressed
• 1 teaspoon paprika
• 1 teaspoon cumin
• 1 tablespoon oregano
• ¼ teaspoon red pepper flakes
• 3 cups zucchini sliced into ½ inch rounds (about 1.5 large zucchinis)
• ¾ cup low sodium vegetable broth
• 1 cup coconut milk
• ¼ cup julienned sundried tomatoes in oil
• 3 cups riced cauliflower
• 1 598 mL can white navy beans rinsed and drained
• 3 cups spinach
• 1 cup feta cheese crumbled
• 2 tablespoon fresh basil optional

Instructions

• In a large pan over medium-high heat, add olive oil. Once hot, add garlic, onion and spices (paprika, cumin, oregano, red pepper flakes). Stir. Allow to cook, stirring frequently until the onions begin to appear translucent in colour and the garlic is fragrant.
• To the same pan, add zucchini slices and cook uncovered until zucchini is soft (about 5 minutes).
• Once soft, add vegetable broth, coconut milk, sun dried tomatoes, riced cauliflower, and navy beans. Stir well. Bring to a simmer. Allow the broth to simmer for about 5 minutes, uncovered until it begins to thicken. Stir in feta and spinach and continue to stir until spinach wilts.
• Top with fresh basil and serve over quinoa, rice or with a slice of naan, crusty bread or pita!

Notes

Light coconut milk can be used in place of the full fat coconut milk, however please note it will result in a thinner sauce.

*I have included an estimation of the nutrition information for this recipe below (toppings not included). However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.

Nutrition

Serving: 1.5cups | Calories: 489kcal | Carbohydrates: 49g | Protein: 21g | Fat: 26g | Saturated Fat: 17g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 33mg | Sodium: 519mg | Potassium: 1507mg | Fiber: 18g | Sugar: 6g | Vitamin A: 2907IU | Vitamin C: 92mg | Calcium: 377mg | Iron: 8mg

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