Heart-Healthy Beans Pottage
Indulge in the comforting warmth of our Heart-Healthy Beans Pottage, a nutrient-packed and flavor-rich dish perfect for wholesome family meals or meal prep goals. This vibrant stew combines a medley of dried beans with sautéed aromatic vegetables like carrots, celery, and red bell peppers, simmered in a low-sodium vegetable broth infused with smoky paprika, dried thyme, and a bay leaf for depth of flavor. Fresh spinach, parsley, and a touch of zesty lemon juice add brightness to this hearty and satisfying recipe, while olive oil ensures heart-healthy fats are incorporated. Ideal for vegetarians and anyone seeking a low-sodium, fiber-rich meal, this beans pottage takes simple ingredients and transforms them into a soul-soothing dish ready to serve in just over 90 minutes. Perfectly balanced in taste and nutrition, it’s destined to become a household favorite!
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Recipe Information
Ingredients
- 500 grams dried mixed beans
- 2 tablespoons olive oil
- 1 large, chopped onion
- 3 minced garlic cloves
- 2 medium, diced carrot
- 2 diced celery stalks
- 1 diced red bell pepper
- 3 large, chopped tomatoes
- 1 liter low-sodium vegetable broth
- 1 bay leaf
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 100 grams, roughly chopped spinach leaves
- 2 tablespoons, chopped fresh parsley
- 1 tablespoon lemon juice
Instructions
Rinse the dried mixed beans thoroughly under cold water. Soak them in a large bowl with enough water to submerge the beans by at least 5 cm overnight for best results, or for at least 8 hours.
Drain and rinse the beans after soaking. Set aside.
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and cook for another minute until fragrant.
Add the diced carrot, celery, and red bell pepper to the pot. Cook for 5—7 minutes, or until the vegetables begin to soften.
Stir in the chopped tomatoes and continue cooking for an additional 5 minutes.
Pour in the low-sodium vegetable broth and add the drained beans, bay leaf, smoked paprika, thyme, and black pepper. Stir well to combine.
Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 60—75 minutes, or until the beans are tender. Stir occasionally and add water if needed to maintain a stew-like consistency.
Once the beans are cooked, remove the bay leaf from the pot.
Add the chopped spinach leaves and cook for another 5 minutes until wilted.
Stir in the chopped fresh parsley and lemon juice just before serving.
Serve the beans pottage warm, garnished with additional parsley if desired. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
2440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1219 mg | 53% | |
| Total Carbohydrate | 408.6 g | 149% | |
| Dietary Fiber | 101.5 g | 362% | |
| Total Sugars | 53.6 g | ||
| Protein | 121.2 g | 242% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 926 mg | 71% | |
| Iron | 33.9 mg | 188% | |
| Potassium | 10915 mg | 232% | |
*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.
