Heart-Supportive Mediterranean Vegetable & Bean Bowl

Heart-Supportive Mediterranean Vegetable & Bean Bowl

Flexible, high-fiber, and rich in polyphenols—this Mediterranean-inspired bowl is an easy weeknight staple that supports heart health and midlife metabolism. Enjoy it as-is or bump up the protein with simple add-ins.

Ingredients

• 1 cup green beans

• 2 zucchini, chopped

• 1 cup cherry tomatoes

• 2 cups vegetable broth

• 1 ½ cups passata

• 1 ½ cups white navy beans, drained and rinsed

• 1 cup baby spinach

• ½ cup pitted Kalamata olives

• ¼ cup goat cheese

• Optional— 1lb ground turkey to boost up protein

Seasonings

• 1 ½ tsp smoked paprika

• 1-2 tbsp Italian seasoning

• 1 ½ tsp dried parsley

Instructions

1. Simmer the veggies: Pour vegetable broth into a skillet over medium-low heat. Add green beans, zucchini, and cherry tomatoes. Cook until tomatoes soften and can be gently pressed. (Tip: cover to speed it up, then uncover to let some liquid cook off.)

2. Add sauce + seasoning: Stir in passata, smoked paprika, Italian seasoning, and dried parsley.

3. Add beans: Stir in drained beans and simmer until heated through.

4. Finish with greens: Fold in spinach and cook just until wilted.

5. Top + serve: Spoon into bowls and top with Kalamata olives and goat cheese.

Optional Protein Add-Ins

• Ground turkey or chicken (fennel turkey “sausage” is especially good here)

• Vegetarian boost: Stir in non-fat Greek yogurt and add nutritional yeast for extra protein

Why you’ll love it:

High fiber, veggie-forward, and packed with Mediterranean flavors—an easy “build-a-bowl” meal you can adapt all week