Fast and Low Fat Beans and Tomatoes for a Weeknight
Whip up a wholesome and flavorful dinner in just 30 minutes with this Fast and Low Fat Beans and Tomatoes recipe, perfect for busy weeknights! Packed with the hearty goodness of black and cannellini beans, tangy canned tomatoes, and aromatic spices like cumin and smoked paprika, this dish is a nutritious, low-fat choice that doesn’t skimp on taste. Simmered in a light vegetable broth and finished with a sprinkle of fresh parsley, this one-pan meal is as easy as it is satisfying. Enjoy it on its own for a comforting vegan entrée or pair it with rice, quinoa, or crusty bread for a well-rounded plate. Quick to prepare, high in protein, and bursting with flavor, this recipe is a lifesaver for healthy weeknight cooking!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium (chopped) yellow onion
- 3 cloves (minced) garlic
- 1 can (14.5 ounces) canned diced tomatoes
- 1 can (15 ounces, drained and rinsed) canned black beans
- 1 can (15 ounces, drained and rinsed) canned cannellini beans
- 0.5 cup low-sodium vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon (or to taste) salt
- 0.25 teaspoon (or to taste) black pepper
- 2 tablespoons (chopped, for garnish) fresh parsley
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the chopped onion and sauté for 3-4 minutes, or until soft and translucent.
Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
Add the diced tomatoes (with their juice), black beans, cannellini beans, and vegetable broth to the skillet. Stir to combine.
Sprinkle in the cumin, smoked paprika, and oregano. Stir well to evenly distribute the spices.
Season with salt and black pepper to taste.
Bring the mixture to a gentle simmer and let it cook for 10-12 minutes, stirring occasionally. The flavors will meld together, and the liquid will reduce slightly.
Remove from heat and let the dish cool for 2 minutes.
Serve hot, garnished with freshly chopped parsley. Pair with rice, quinoa, or enjoy on its own.
Nutrition Facts
Calories |
293 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.5 g | 10% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 968 mg | 42% | |
| Total Carbohydrate | 43.7 g | 16% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 5.1 g | ||
| Protein | 14.3 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 133 mg | 10% | |
| Iron | 5.5 mg | 30% | |
| Potassium | 934 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
