Mediterranean Mushroom, Zucchini & Eggplant with Cannellini Beans over Rice
This comforting Mediterranean bowl features sautéed mushrooms, tender zucchini, and roasted eggplant simmered with creamy cannellini beans in a garlic-herb tomato sauce. Served over rice, it’s a wholesome, plant-based meal full of nutrition, flavor, and texture.
⏱️ Time
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients
For the Vegetable-Bean Mix
1 small eggplant, diced (about 1½ cups)
1 zucchini, sliced into half-moons
1 cup mushrooms (button or cremini), sliced
1 can (400 g) cannellini beans, drained and rinsed
2 tbsp olive oil (divided)
2 garlic cloves, minced
½ small onion, finely chopped
1 small tomato, diced (or ½ cup canned crushed tomatoes)
½ tsp dried oregano
½ tsp dried basil
¼ tsp smoked paprika (optional)
Salt and pepper, to taste
¼ cup vegetable broth or water
Fresh parsley or basil for garnish
For Serving
1 cup cooked rice (white, brown, or basmati)
Optional: sprinkle of feta or grated Parmesan for a Mediterranean touch
Instructions
1. Prepare the Vegetables
Dice the eggplant, slice the zucchini and mushrooms.
Sprinkle a little salt on eggplant pieces and set aside for 10 minutes to draw out bitterness, then pat dry.
2. Cook the Eggplant
Heat 1 tbsp olive oil in a large skillet over medium heat.
Add eggplant and cook until golden and soft, about 8–10 minutes.
Remove and set aside.
3. Sauté the Mushrooms & Zucchini
Add the remaining olive oil to the pan.
Sauté onions and garlic for 1–2 minutes until fragrant.
Add mushrooms and cook until they release their moisture and turn golden.
Add zucchini and cook for 3–4 minutes until tender.
4. Add Beans & Sauce
Stir in tomatoes, herbs, paprika, salt, and pepper.
Add cannellini beans and vegetable broth.
Return the eggplant to the pan.
Simmer for 5–8 minutes until everything is well coated and slightly saucy.
5. Serve Over Rice
Spoon the vegetable-bean mixture over warm rice.
Garnish with parsley or basil.
Add a drizzle of olive oil or a sprinkle of feta for extra richness.
Notes & Tips
For extra depth, roast the eggplant and zucchini in the oven instead of pan-frying.
You can substitute rice with quinoa or couscous for a lighter version.
Add spinach or kale at the end for more greens.
For a spicy twist, include a pinch of red pepper flakes.
❓ Frequently asked questions FAQ
Q: Can I meal prep this dish?
Yes! It keeps well in the fridge for up to 3 days. Store rice and veggies separately to prevent sogginess.
Q: Can I make it oil-free?
Yes — use a splash of vegetable broth to sauté instead of oil.
Q: Is it vegan?
Yes, completely plant-based unless you add cheese for garnish.
Nutritional Information
Calories: ~420 kcal
Protein: 14 g
Fat: 12 g
Carbohydrates: 60 g
Fiber: 10 g