Healthy Roasted Tomatoes, White Beans & Burrata
A colourful, satisfying Mediterranean meal with fibre-rich cannellini beans, sweet roasted tomatoes, fresh basil and creamy burrata—designed for balanced nutrition and realistic weight management.
Created and reviewed by Daniel Petre, Registered Nutritionist at Karma Clinic Malta
Recipe summary: This healthy Mediterranean recipe combines roasted tomatoes, cannellini beans, extra virgin olive oil and burrata in one satisfying vegetarian meal. The beans contribute plant protein and fibre, while measured portions of olive oil and burrata add flavour and richness. It is naturally gluten-free and can fit into a calorie-controlled weight-loss or slimming plan when the portion suits your individual requirements.
A simple Mediterranean meal for healthy eating
Healthy food does not need to feel restrictive. This roasted tomatoes and white beans recipe uses familiar Mediterranean ingredients to create a meal that is colourful, comforting and nutritionally balanced.
Cannellini beans provide fibre and plant protein, roasted tomatoes add natural sweetness and acidity, and fresh basil gives the dish a bright finish. Burrata makes the recipe feel indulgent, but the portion is shared across four servings so it can still work within a balanced diet.
For people looking for a healthy recipe in Malta, the ingredients are practical and widely available. Local tomatoes are especially flavourful during the warmer months, while canned white beans make this an easy meal for busy evenings.
Is this recipe suitable for weight loss?
Yes—provided it is eaten in an appropriate portion and considered as part of your overall daily intake. No individual recipe causes weight loss by itself, but meals that provide fibre, protein, vegetables and satisfying flavour can make a structured slimming plan easier to follow.
1
Fibre for fullness
White beans and tomatoes provide approximately 10 g of fibre per serving, helping the meal feel more substantial.
2
Balanced protein
Beans and burrata together provide approximately 19 g of protein per portion.
3
Measured healthy fats
Extra virgin olive oil contributes flavour and monounsaturated fat, while measured quantities help control total energy.
4
Minimal refined carbohydrate
The recipe is built around vegetables and legumes rather than white bread, pastry or refined grains.
Nutrition benefits of the main ingredients
Roasted tomatoes
Tomatoes provide vitamin C, potassium and carotenoids. Cooking tomatoes with olive oil also helps the body absorb fat-soluble carotenoids such as lycopene.
Cannellini beans
White beans contribute complex carbohydrate, plant protein and soluble and insoluble fibre. They are useful for creating filling meals without relying on large portions of meat.
Extra virgin olive oil
Olive oil is a traditional component of Mediterranean eating. It adds flavour and helps make vegetables more satisfying, but portions still matter because all oils are energy-dense.
Burrata
Burrata supplies protein and calcium, together with saturated fat. Treating it as a flavourful topping rather than the main ingredient keeps the meal better balanced.
Roasted Tomatoes, White Beans & Burrata Recipe
One tray, simple ingredients and a creamy Mediterranean finish.
Ingredients
- 600 g cherry or grape tomatoes
- 480 g cannellini beans, drained and rinsed
- 4 garlic cloves, thinly sliced
- 4 tbsp extra virgin olive oil, divided
- 2 balls burrata
- ¼ cup fresh basil leaves, torn
- 1 tsp salt
- ½ tsp freshly ground black pepper
- ¼ tsp chilli flakes, optional
- 1 tbsp balsamic glaze, optional
Method
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Preheat the oven
Preheat to 220°C fan or 240°C conventional. Line a large baking tray with baking paper.
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Season the tomatoes
Place the tomatoes and sliced garlic on the tray. Add half the olive oil, salt, black pepper and chilli flakes. Toss until evenly coated.
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Roast until blistered
Roast for 18–20 minutes, until the tomatoes soften, blister and begin to caramelise around the edges.
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Add the beans
During the final 8 minutes, add the drained cannellini beans and remaining olive oil. Stir gently and return the tray to the oven.
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Create a light sauce
Remove the tray from the oven. Lightly crush a few tomatoes with the back of a spoon, then stir the released juices through the beans.
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Finish and serve
Divide between four plates. Tear the burrata over the warm tomatoes and beans. Finish with basil, extra black pepper and optional balsamic glaze.
Daniel Petre’s nutritionist tips
For a lighter version: use one burrata ball across four servings and add an extra 240 g of white beans or a large handful of rocket. This reduces saturated fat while retaining volume and fibre.
Increase the protein
Add grilled chicken, tuna, prawns or baked tofu, depending on your dietary preference and individual protein target.
Add more vegetables
Roast courgette, peppers, aubergine or red onion with the tomatoes to increase variety and volume.
Reduce sodium
Choose no-added-salt beans, rinse them thoroughly and reduce added salt. Season with lemon, basil and black pepper instead.
Keep portions balanced
Serve the recipe with a large green salad rather than adding a generous portion of bread when weight loss is the priority.
Estimated nutrition per serving
| Nutrient | Estimated amount |
|---|---|
| Energy | 440 kcal |
| Protein | 19 g |
| Carbohydrate | 28 g |
| Fibre | 10 g |
| Total fat | 29 g |
| Saturated fat | 11 g |
| Sodium | 540 mg |
Nutrition values are estimates and will vary according to the exact size and brand of burrata, beans, olive oil and other ingredients used.
Who is this healthy recipe suitable for?
- Adults following a balanced Mediterranean-style diet
- Vegetarians
- People seeking a naturally gluten-free main meal
- People following a structured weight-loss or slimming plan
- Families looking for a quick meat-free dinner
- Anyone wanting to increase beans and vegetables in their diet
People with dairy allergy, lactose intolerance, kidney disease, medically prescribed low-sodium diets or other clinical requirements may need an adapted version.
Healthy recipe variations
Dairy-free
Omit the burrata and finish with cashew cream, a spoonful of hummus or a small amount of toasted pine nuts.
Lower-calorie
Use 2 tablespoons of olive oil and one burrata ball for the full recipe. Add extra tomatoes or courgettes for volume.
Higher-protein
Add 100–120 g of cooked chicken, fish, prawns or tofu per person, adjusting total calories to suit your plan.
Meal-prep version
Prepare the roasted tomato and bean mixture in advance, refrigerate it, then add fresh burrata and basil immediately before serving.
Frequently asked questions
Is burrata healthy?
Burrata provides protein and calcium, but it is also relatively rich in calories and saturated fat. It can be included in a healthy diet when the portion is appropriate and the rest of the meal is built around vegetables, legumes and other minimally processed foods.
Can I eat this recipe while trying to lose weight?
Yes. The recipe contains protein and fibre, which can support fullness. Weight loss still depends on your total energy intake over time, so portion size and the rest of your daily diet remain important.
Is this recipe low-carb?
It is lower in refined carbohydrate, but it is not a strict low-carbohydrate or ketogenic recipe because beans naturally contain carbohydrate. They also provide fibre, protein and micronutrients.
Is it gluten-free?
The core recipe is naturally gluten-free. Check the labels of canned beans and balsamic glaze if you have coeliac disease or need strict avoidance of cross-contamination.
Can I prepare it in advance?
Yes. Roast the tomatoes and beans, cool them promptly and refrigerate in a sealed container for up to three days. Add burrata and fresh basil only when serving.
Can I freeze this dish?
The tomato and bean mixture can be frozen, although the texture of the tomatoes may soften further after defrosting. Burrata should not be frozen with the dish; add it fresh after reheating.
What can I use instead of burrata?
Buffalo mozzarella, fresh mozzarella, ricotta, cottage cheese or feta can work. For a dairy-free option, use hummus, cashew cream or toasted nuts.
Are canned white beans nutritious?
Yes. Canned beans remain a useful source of fibre, plant protein and minerals. Draining and rinsing them can reduce some of the sodium in the canning liquid.
Can people with diabetes eat this recipe?
Many people with diabetes can include beans as part of a balanced meal because their carbohydrate is accompanied by fibre and protein. Individual carbohydrate targets and medication requirements differ, so personalised advice may be needed.
What should I serve with it?
A green salad, steamed vegetables or grilled vegetables keep the meal light. A small portion of wholegrain bread can also be included when it suits your energy and carbohydrate requirements.
Evidence and further reading
- General healthy-eating guidance on vegetables, pulses, dietary fibre and limiting excess saturated fat should be reviewed against current national and clinical recommendations before publication.
- For stronger E-E-A-T, add links to the original scientific or institutional sources used to support statements about Mediterranean eating patterns, legumes, fibre, tomatoes and olive oil.
- Do not add review or aggregate-rating schema unless genuine reviews and ratings are visibly published on this page.
Need a personalised nutrition or slimming plan in Malta?
A healthy recipe is one part of a successful plan. Karma Clinic provides personalised nutrition guidance based on your health goals, food preferences, body composition and lifestyle.