Heart-Healthy Hearty Beans Stew
Warm your soul and nourish your body with this Heart-Healthy Hearty Beans Stew, a delicious one-pot meal that's perfect for busy weeknights or cozy weekends. Packed with protein-rich kidney beans, black beans, and chickpeas, this vegetarian stew brims with vibrant vegetables like carrots, celery, and red bell pepper, all simmered in a flavorful, low-sodium vegetable broth infused with aromatic herbs. Fresh spinach and a splash of lemon juice add brightness to every bowl, while the minimal use of olive oil keeps it light yet satisfying. Ready in just one hour, this wholesome, fiber-filled recipe serves six, making it perfect for meal prep, family dinners, or anyone seeking a heart-healthy comfort food option.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 whole large onion
- 3 whole garlic cloves
- 2 whole celery stalks
- 2 whole carrots
- 1 whole red bell pepper
- 1 15 oz can canned diced tomatoes
- 4 cups low-sodium vegetable broth
- 1 15 oz can canned kidney beans
- 1 15 oz can canned black beans
- 1 15 oz can canned chickpeas
- 1 whole bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups fresh spinach
- 2 tablespoons lemon juice
Instructions
Begin by preparing your vegetables: finely chop the onion, mince the garlic cloves, slice the celery stalks, dice the carrots, and chop the red bell pepper.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
Stir in the minced garlic, sliced celery, diced carrots, and chopped red bell pepper. Cook for an additional 5-7 minutes, stirring occasionally, until the vegetables are softened.
Add the canned diced tomatoes (with juice) and the low-sodium vegetable broth to the pot. Stir well to combine.
Rinse and drain the canned kidney beans, black beans, and chickpeas. Add them to the pot along with the bay leaf, dried thyme, and dried oregano.
Season the stew with salt and black pepper. Stir everything together and bring the mixture to a gentle boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 25 minutes, allowing the flavors to meld and the stew to thicken.
After 25 minutes, stir in the fresh spinach and allow it to wilt, cooking for an additional 3-4 minutes.
Remove the bay leaf and stir in the lemon juice just before serving for an added touch of brightness.
Serve the Heart-Healthy Hearty Beans Stew hot, enjoying the robust flavors and heart-healthy benefits.
Nutrition Facts
Calories |
2123 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.4 g | 67% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6239 mg | 271% | |
| Total Carbohydrate | 321.1 g | 117% | |
| Dietary Fiber | 106.3 g | 380% | |
| Total Sugars | 48.7 g | ||
| Protein | 98.2 g | 196% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 883 mg | 68% | |
| Iron | 35.8 mg | 199% | |
| Potassium | 7157 mg | 152% | |
*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.
