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  • Kathi

Vegan Mediterranean Bean Sauce

Creamy, rich in protein and cooked in a short time.

Vegan Mediterranean Bean Sauce

Pasta with sauce is actually one of my staple foods, especially when I have neither the time nor the mood to put a creative and elaborate dish on the plate. But since even the best tomato sauce in the world eventually comes out of your ears, it just needs a different flavor from time to time.

This brings me to today's recipe. The ingredients are as simple as they are cheap: white beans, soy milk, sun-dried tomatoes, olives and a few spices.

Since I used canned beans, there's also no need for a long cooking time. So while the pasta is already simmering on the stove, the sauce can be mixed together and heated in just a few minutes. In addition to the simple preparation, this sauce is of course also impresses with its high protein content and the good saturation effect, which is due to the beans.

The tomatoes and olives add that typical Mediterranean flair that transports you directly to the veranda of a summer house in Provence or Tuscany. By the way, I recommend Kalamata olives, because they have a unique flavor that harmonizes wonderfully with the rest of the ingredient

For 4 servings you need:

  • 1 can of white beans (460g drained weight)

  • 500ml soy milk, unsweetened

  • 1 onion

  • 2 cloves garlic

  • approx. 10 dried tomatoes without oil

  • 1/2 jar olives

  • 1-2 tbsp. yeast flakes

  • salt, pepper, Italian herbs


  1. Peel 1 onion and garlic (2 cloves) and chop them finely.

  2. Heat some oil in a pan and sauté the onion and garlic until translucent.

  3. Meanwhile, cut the dried tomatoes (10g) into small pieces and pit the 1/2 Jar of olives (if necessary) and halve or quarter them.

  4. Put the beans in a sieve and rinse them thoroughly.

  5. Then add them to the onions and garlic and fry them briefly.

  6. Puree the onions, garlic and beans with 500ml soy milk and Italian herbs to a creamy sauce and season with salt, pepper and yeast flakes.

  7. Pour the sauce into a pot and add the olives and tomatoes.

  8. Bring everything to a boil (if you have time, you can also simmer the sauce for a bit longer for a more intense flavor). And that's it!

  9. Serve with pasta, rice or potatoes.


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