The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Mediterranean Beans with Roast Potatoes, Toasted Pumpkin Seeds & Pesto
Cannellini beans simmered with sundried tomato paste, fresh olives and onion. Fluffy roast potatoes on the side. Finished with a crisp salad, topped with crunchy pumpkin seeds and sweet balsamic vinegar. Dinner is served!
1/3 daily fibre
7 plants
Low sat fat
Serving size
Ingredients
- 1 courgette
- 30g Pitted Kalamata Olives (Kalamata Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 2 tbsp green pesto (Rapeseed Oil, Broccoli, Spinach, Broad Beans, Basil, Sunflower Seed, Garlic, Salt, Yeast extract powder (Yeast Extract, Salt), Pumpkin Seeds, Porcini Mushrooms, Kale, Golden Linseeds, Citric Acid, White Quinoa, Ascorbic Acid.)
- 40g rocket
- 2 tbsp balsamic vinegar (Sulphites) (Wine Vinegar, Concentrated Grape Must)
- 230g cannellini beans (cannellini beans, water, salt)
- 1 tbsp sun-dried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 110g baby tomatoes
- 2 garlic clove
- 2 tsp pumpkin seeds
- 2 tsp Italian herbs (Thyme, Marjoram, Parsley, Oregano, Sage, Basil)
- 6 baby potatoes
Nutritional Information
Calories: 513
Protein: 14g
Carbs: 50g
Fat: 26g
Ingredients
- 1 courgette (use half)
- 30g Pitted Kalamata Olives (use half) (Kalamata Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 2 tbsp balsamic vinegar (use half) (Sulphites) (Wine Vinegar, Concentrated Grape Must)
- 2 tsp Italian herbs (Thyme, Marjoram, Parsley, Oregano, Sage, Basil)
- 110g baby tomatoes (use half)
- 2 tsp pumpkin seeds (use half)
- 2 tbsp green pesto (Rapeseed Oil, Broccoli, Spinach, Broad Beans, Basil, Sunflower Seed, Garlic, Salt, Yeast extract powder (Yeast Extract, Salt), Pumpkin Seeds, Porcini Mushrooms, Kale, Golden Linseeds, Citric Acid, White Quinoa, Ascorbic Acid.)
- 40g rocket (use half)
- 2 garlic clove
- 230g cannellini beans (use half) (cannellini beans, water, salt)
- 6 baby potatoes
- 1 tbsp sun-dried tomato paste (use half) (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
Nutritional Information
Calories: 702
Protein: 18g
Carbs: 76g
Fat: 33g
Mediterranean Beans with Roast Potatoes, Toasted Pumpkin Seeds & Pesto
Cannellini beans simmered with sundried tomato paste, fresh olives and onion. Fluffy roast potatoes on the side. Finished with a crisp salad, topped with crunchy pumpkin seeds and sweet balsamic vinegar. Dinner is served!
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 190C
- Line a baking tray with parchment paper
- Pull out a large frying pan, a medium bowl, a sieve & a measuring jug
Roast the potatoes
- Quarter the potatoes
- Place onto the lined baking tray and toss with 1 tsp oil, half the dried Italian herbs and a pinch of salt and pepper
- Roast for 25-30 mins / air fryer 20-25 mins, until soft and golden
Toast the pumpkin seeds
- Heat the large frying pan on medium heat. Once hot, add the pumpkin seeds and toast for 2-3 mins, tossing regularly until the seeds begin to pop. Remove from the pan and set aside
Prep time
- Meanwhile, thinly slice the courgette into 1/2cm half-moons. Finely chop or crush the garlic. Halve the olives and tomatoes
Simmer the beans
- Reheat the empty frying pan with 2 tsp oil on medium-high heat. Once hot, add the courgette and cook for 4-5 mins, until softening. Season with salt and pepper
- Add the garlic, sundried tomato paste and remaining dried Italian herbs. Cook for 30 secs, then add the tomatoes and half the olives. Cook for a further 2 mins
- Drain and rinse the beans, then add to the pan along with 50ml water (25ml for 1 person). Simmer for 2-3 mins
Last bits & plate up
- Stir half the vinegar into the beans. Add a splash of water if it becomes too dry. Season to taste
- Add the remaining vinegar to the medium bowl with the rocket, 1 tsp oil and a pinch of salt. Toss to coat
- Share the beans between plates, with the roast potatoes and rocket alongside. Scatter over the remaining olives and the toasted pumpkin seeds. Drizzle with the pesto to finish
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