Heart-Healthy Hearty Beans Porridge
Packed with fiber, plant-based protein, and rich, savory flavors, the Heart-Healthy Hearty Beans Porridge is the ultimate comfort dish for those seeking nutritious yet satisfying meals. This vegan recipe features a medley of kidney beans, chickpeas, and black beans simmered in a low-sodium vegetable broth alongside hearty quinoa, which adds a nutty texture. Infused with aromatic thyme and bay leaf, the porridge is finished with fresh spinach for a burst of color and lemon juice for a zesty brightness. Perfect for meal prep, this one-pot dish is quick to prepare, taking just 20 minutes of prep time and 40 minutes to cook. Serve this delicious porridge piping hot for a heart-healthy boost that’s warming, nourishing, and ideal for a balanced lifestyle.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion
- 2 units garlic cloves
- 2 medium carrots
- 2 units celery stalks
- 1 cup cooked kidney beans
- 1 cup cooked chickpeas
- 1 cup cooked black beans
- 4 cups low-sodium vegetable broth
- 0.5 cup quinoa
- 1 unit bay leaf
- 1 teaspoon thyme leaves
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 2 cups spinach leaves
- 2 tablespoons lemon juice
Instructions
Dice the onion and mince the garlic. Dice the carrots and celery into small pieces.
In a large pot, heat olive oil over medium heat. Add the onion and sauté for about 5 minutes until translucent.
Add the garlic, carrots, and celery. Cook for another 5 minutes until the vegetables begin to soften.
Stir in the kidney beans, chickpeas, and black beans. Mix thoroughly with the sautéed vegetables.
Pour in the vegetable broth and bring the mixture to a boil.
Rinse the quinoa under cold water to remove any bitterness. Add it to the pot.
Add the bay leaf, thyme leaves, black pepper, and salt. Stir to combine.
Reduce heat to low, cover the pot, and simmer for 25-30 minutes, stirring occasionally, until the quinoa is cooked and the flavors meld together.
Add the spinach leaves and stir until wilted, about 3 minutes.
Remove the pot from heat. Stir in the lemon juice to enhance the flavor.
Remove the bay leaf before serving the porridge hot.
Nutrition Facts
Calories |
1596 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.3 g | 54% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2565 mg | 112% | |
| Total Carbohydrate | 241.2 g | 88% | |
| Dietary Fiber | 53.0 g | 189% | |
| Total Sugars | 33.0 g | ||
| Protein | 69.1 g | 138% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 465 mg | 36% | |
| Iron | 21.4 mg | 119% | |
| Potassium | 4241 mg | 90% | |
*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.
