Heart-Healthy Hearty Beans with Vegetables
Boost your well-being with this flavorful and nutrient-packed *Heart-Healthy Hearty Beans with Vegetables* recipe! This wholesome stew combines two types of protein-rich beans—kidney and black beans—with an array of vibrant, fiber-filled vegetables like carrots, zucchini, and red bell peppers. Simmered in a low-sodium vegetable broth seasoned with a fragrant blend of thyme, oregano, and a hint of lemon, this one-pot wonder is as comforting as it is nutritious. Ready in under an hour, this dish is perfect for meal preppers, plant-based eaters, or anyone seeking a satisfying, heart-healthy dinner option. Serve it warm for a cozy, guilt-free meal packed with flavor and goodness! Keywords: heart-healthy, bean stew, plant-based, vegetable-packed recipes, quick one-pot dinner.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, sliced
- 2 medium celery stalks, sliced
- 1 large red bell pepper, chopped
- 1 medium zucchini, chopped
- 1 14.5 oz can canned low-sodium diced tomatoes
- 1 15 oz can canned no-salt-added kidney beans, drained and rinsed
- 1 15 oz can canned no-salt-added black beans, drained and rinsed
- 4 cups low-sodium vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 1 whole bay leaf
- 2 cups baby spinach
- 0.5 whole lemon (for juice)
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and cook for about 5 minutes, stirring occasionally, until the onion is softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the sliced carrots, celery, and chopped red bell pepper to the pot, and cook for about 5 minutes until the vegetables begin to soften.
Stir in the chopped zucchini and continue to cook for another 3 minutes.
Add the diced tomatoes, kidney beans, black beans, and vegetable broth to the pot.
Stir in the dried thyme, dried oregano, ground black pepper, and bay leaf.
Bring the mixture to a boil over high heat, then reduce the heat to low and let it simmer uncovered for 20 minutes.
Stir in the baby spinach and cook for an additional 2-3 minutes until the spinach is wilted.
Remove and discard the bay leaf.
Squeeze the juice from half a lemon into the pot, stir, and adjust seasoning if necessary.
Serve the hearty bean and vegetable stew warm, garnished with lemon zest if desired.
Nutrition Facts
Calories |
1293 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.4 g | 43% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 809 mg | 35% | |
| Total Carbohydrate | 197.5 g | 72% | |
| Dietary Fiber | 60.4 g | 216% | |
| Total Sugars | 31.9 g | ||
| Protein | 57.8 g | 116% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 544 mg | 42% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 4930 mg | 105% | |
*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.
