Heart-Healthy Beans in Tomato Sauce
Packed with nutrition and bursting with flavor, 'Heart-Healthy Beans in Tomato Sauce' is a comforting and wholesome recipe that's perfect for busy weeknights or meal prep. Featuring a medley of colorful vegetables—like carrots, red bell peppers, and onions—paired with protein-rich mixed beans, this dish is simmered to perfection in a velvety tomato broth infused with aromatic basil, oregano, and garlic. The use of no-salt-added canned tomatoes and low-sodium vegetable broth makes it an ideal choice for heart-healthy meals, while olive oil adds a touch of richness without compromising on health. Ready in just under an hour, this vibrant, plant-based recipe can be served on its own or with whole-grain bread for a complete and satisfying meal. Garnished with fresh parsley, it's as visually appealing as it is delicious! Keywords: heart-healthy recipe, beans in tomato sauce, vegetarian dinner, low-sodium meal, easy healthy recipes.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 medium Carrot, diced
- 1 medium Red bell pepper, diced
- 28 ounces No-salt-added canned tomatoes, crushed
- 30 ounces No-salt-added mixed beans, drained and rinsed
- 1 cup Low-sodium vegetable broth
- 2 tablespoons Tomato paste
- 1 leaf Bay leaf
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes until translucent.
Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
Add the diced carrot and red bell pepper to the pot, cooking for another 5 minutes, until the vegetables are just tender.
Pour in the crushed tomatoes, drained and rinsed beans, and vegetable broth.
Stir in the tomato paste until fully incorporated.
Add the bay leaf, dried oregano, dried basil, and ground black pepper. Stir well to combine all ingredients.
Bring the mixture to a gentle boil, then reduce the heat to low, cover, and let it simmer for about 30 minutes.
Stir occasionally and adjust seasoning as needed. Remove the bay leaf before serving.
Garnish with chopped fresh parsley before serving for a splash of color and added flavor.
Nutrition Facts
Calories |
1336 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.6 g | 43% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 407 mg | 18% | |
| Total Carbohydrate | 213.7 g | 78% | |
| Dietary Fiber | 60.9 g | 217% | |
| Total Sugars | 53.0 g | ||
| Protein | 61.1 g | 122% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 528 mg | 41% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 4848 mg | 103% | |
*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.
