Mediterranean Vegetable & White Bean Rice Bake​

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A colourful Mediterranean dish combining tender vegetables, white beans and rich tomato sauce for a wholesome, satisfying meal.

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Serves 4

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Nutritional benefits

White beans provide plant-based protein and fibre to support muscle health and digestion, while the colourful Mediterranean vegetables deliver a range of vitamins, minerals and antioxidants. Served with rice for slow-release energy, this wholesome dish helps support overall wellbeing and an active lifestyle.

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Ingredients

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For the vegetables​

• 1 courgette, diced

• 1 aubergine, diced

• 1 red pepper, chopped

• 1 yellow pepper, chopped

• 1 large red onion, sliced

• 3 cloves garlic, crushed

• 1 x 400g tin white beans, drained and rinsed

• 1–2 tablespoons olive oil

 

For the sauce

• 500g tomato passata

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• Salt and black pepper, to taste

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To serve

• 300g cooked rice

• Fresh parsley or basil, chopped (optional)

 

Method

Step 1 – Prepare the Oven​

Preheat the oven to 180°C (160°C fan/Gas Mark 4).

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Step 2 – Cook the Vegetables

1. Heat a little olive oil in a frying pan over medium heat.

2. Fry the courgette until lightly golden and transfer to a bowl.

3. Repeat with the aubergine, red pepper, yellow pepper and red onion, cooking each separately to enhance their flavour and texture.

 

Step 3 – Make the Tomato Sauce

1. Using the same pan, add the minced garlic and cook for 30 seconds.

2. Pour in the passata and stir in the oregano and basil.

3. Season with salt and black pepper, then simmer for 5 minutes.

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Step 4 – Assemble the Bake

1. Place the cooked vegetables and drained white beans into an ovenproof dish.

2. Pour over the tomato sauce.

3. Stir everything together until well combined.

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Step 5 – Bake

1. Bake in the preheated oven for 20–25 minutes, until bubbling and heated through.

 

Serving Suggestion

Divide the cooked rice between serving plates, spoon over the Mediterranean vegetable and white bean bake, and garnish with fresh parsley or basil, if desired.

Omnibus Fit Over 40 Tip 

Beans are a great source of plant protein and fibre, helping to support muscle maintenance, digestive health and steady energy levels.​

 

Good food supports good training.