Heart-Healthy Hearty Green Beans Stew
Discover the perfect balance of nutrition and flavor with our Heart-Healthy Hearty Green Beans Stew—a wholesome, comforting dish tailored for health-conscious eaters. Packed with vibrant fresh green beans, nutrient-rich carrots, celery, and fragrant herbs, this low-calorie stew is simmered in a robust low-sodium vegetable broth infused with garlic, onion, and a touch of citrusy brightness from lemon juice. Ready in under an hour, this one-pot meal boasts bold flavors from thyme and parsley while maintaining its heart-healthy appeal with olive oil as the cooking base. Serve it warm alongside whole-grain bread or a crisp side salad for a tasty, guilt-free meal that's brimming with plant-based goodness. Perfect for cozy dinners or meal prep, this green bean stew is as satisfying as it is nourishing.
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Recipe Information
Ingredients
- 500 grams fresh green beans
- 2 tablespoons olive oil
- 1 whole large onion
- 3 whole garlic cloves
- 2 medium carrots
- 2 whole celery stalks
- 400 grams diced tomatoes
- 4 cups low-sodium vegetable broth
- 1 whole bay leaf
- 1 teaspoon dried thyme
- 2 tablespoons fresh parsley
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Wash and trim the green beans, cutting them into 2-inch pieces.
Peel and dice the onion. Mince the garlic cloves. Peel the carrots and slice them into thin rounds. Chop the celery stalks.
In a large pot, heat olive oil over medium heat. Add the diced onion and sauté for 5 minutes or until translucent.
Add the minced garlic, sliced carrots, and chopped celery to the pot. Cook for an additional 5 minutes, stirring occasionally.
Stir in the green beans, followed by the diced tomatoes and their juices. Mix well to combine.
Pour in the vegetable broth and add the bay leaf, dried thyme, and black pepper. Stir everything together.
Bring the mixture to a boil, then reduce heat to low and let the stew simmer uncovered for about 20 minutes or until the green beans are tender but still slightly crisp.
Remove the bay leaf and stir in the fresh parsley and lemon juice just before serving.
Taste and adjust seasoning if necessary. Serve warm, accompanied with whole-grain bread or a side salad for a heart-healthy meal.
Nutrition Facts
Calories |
685 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1219 mg | 53% | |
| Total Carbohydrate | 96.8 g | 35% | |
| Dietary Fiber | 33.6 g | 120% | |
| Total Sugars | 45.7 g | ||
| Protein | 16.8 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 510 mg | 39% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 3627 mg | 77% | |
*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.
