HEALTHY RECIPES
Hearty White Beans Braised in Roasted Tomato & Garlic Herb Sauce
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
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- Learn the best practices of intermittent fasting for optimal health.
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In This Article
Healthy
Creamy cannellini beans slow-braised in a rich oven-roasted tomato sauce with garlic, rosemary, and basil — a satisfying Mediterranean plant-based dinner.
⏱ Prep: 8 min🍳 Cook: 20 min
Ingredients
- 150g Cooked cannellini or great northern beans
- 150g Ripe vine tomatoes or cherry tomatoes
- 2 Cloves garlic, minced
- 10ml Extra virgin olive oil
- Fresh rosemary (1 sprig) and basil
- 30ml Low-sodium vegetable broth
- Sea salt and cracked black pepper
Instructions
- Preheat oven to 200°C. Toss tomatoes with 5ml oil, garlic, salt, and rosemary on a baking tray.
- Roast tomatoes for 15 minutes until collapsed and caramelized.
- Transfer roasted tomatoes to a skillet, mash gently, add broth, and season.
- Add drained cannellini beans and simmer together for 5 minutes until sauce coats the beans.
- Finish with fresh torn basil and a drizzle of remaining olive oil.
🔬 Nutritionist Note: Cannellini beans contain resistant starch and oligosaccharides that feed keystone gut bacteria responsible for SCFA production.
Total Time
28 mins
Phases
Prep: 8m
Cook: 20m
Yield
1 servings
Nutrition
300 kcal
Ingredients
- 150g Cooked cannellini or great northern beans
- 150g Ripe vine tomatoes or cherry tomatoes
- 2 Cloves garlic, minced
- 10ml Extra virgin olive oil
- Fresh rosemary (1 sprig) and basil
- 30ml Low-sodium vegetable broth
- Sea salt and cracked black pepper
Instructions
- Preheat oven to 200°C. Toss tomatoes with 5ml oil, garlic, salt, and rosemary on a baking tray.
- Roast tomatoes for 15 minutes until collapsed and caramelized.
- Transfer roasted tomatoes to a skillet, mash gently, add broth, and season.
- Add drained cannellini beans and simmer together for 5 minutes until sauce coats the beans.
- Finish with fresh torn basil and a drizzle of remaining olive oil.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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