My husband is Italian, so our growing boys are accustomed to having tomato sauce on Sundays and variations of it throughout the week. They enjoy bread dipped in sauce, assorted pastas layered with sauce and slurping up sauce straight by the spoonful. Because of this, my pantry is always stocked with canned tomato products, which is perfect for making this Mediterranean White Bean Skillet.

This skillet is a staple for busy weeknights when I’m shuffling them from activity to activity. It’s a balanced meal that requires little prep and minimal cleanup. Plus, it’s nutritious, easily adaptable, flavorful and comes together in just 30 minutes.

Mediterranean Ingredients Are Packed with Nutrition

This white bean skillet adheres to the Mediterranean eating pattern thanks to its nutritious ingredients like tomatoes, beans, spinach, garlic and extra-virgin olive oil. The Mediterranean diet is a way of eating attributed to populations that live around the Mediterranean sea, and it encourages the consumption of vegetables, legumes, fruits, whole-grains, fish and healthy fats. It is also associated with a variety of health benefits, such as supporting heart health, metabolic health and glycemic control. These health benefits come from the nutrient-dense nature of the diet, which is rich in fiber, vitamins, minerals and antioxidants while being low in saturated fat and sugar.

The main ingredient of this skillet is tomatoes, which add vibrant color and essential nutrients like vitamin C. Vitamin C is a water-soluble vitamin that acts as an antioxidant and supports immune health. The tomatoes work well with the other ingredients to pack a nutritious punch. Combining foods high in vitamin C with iron-rich foods, like spinach and beans, can boost iron absorption. For my sons, their iron intake is important for supporting muscle mass and blood volume increases as they grow. In addition to vitamin C, tomatoes also contain lycopene, a type of carotenoid that possesses antioxidant and anti-inflammatory properties, which helps protect the DNA in our cells from damage.

Another key Mediterranean diet feature of this meal is its high-fiber content. One serving provides a whopping 11 grams of dietary fiber, which is about 40% of the Daily Value. Fiber is the indigestible part of carbohydrates and supports regularity, a healthy gut microbiome, heart health and insulin sensitivity. It also supports satiety, which prevents my kids from wanting too many after-dinner snacks.

It’s Easy to Modify Ingredients

My older son is a more selective eater. He loves the flavors in this dish, but has yet to develop a taste for beans. Instead of making an entirely different meal for him, I add the crushed tomatoes and simmer before adding the beans. After simmering, I scoop the tomato “sauce” and place it on the side. To make up for the fiber and plant protein he loses by skipping beans, I prepare bean-based pasta for him instead (which he surprisingly enjoys).

Another pro tip is that you can also blend the beans into the crushed tomatoes in a blender, immersion blender, or nutribullet for a creamier sauce. The white beans yield a neutral flavor and are enjoyed by more selective eaters.

This recipe also allows for flexibility in your grocery shopping. If you don’t have fresh spinach, swap for kale, broccoli florets, or Swiss chard. Frozen vegetables can be used too, but before adding, heat them and squeeze out the excess water to prevent a watery sauce.

A Sensory Experience with an Easy Cleanup

The aroma of sautéed garlic, extra-virgin olive oil and tomatoes warms the house and gets everyone excited to eat. Served alongside crusty bread for dipping, this makes for a fun food experience on a weeknight. The best part is, once everyone is done eating, the cleanup is minimal. Because everything comes together in one skillet, we can spend less time washing dishes and more time enjoying our evening.

If you are looking for a simple, crowd-pleasing weeknight meal, this Mediterranean White Bean Skillet will not disappoint.