Heart-Healthy Hearty Spinach Stew
Warm, nourishing, and packed with wholesome ingredients, this Heart-Healthy Hearty Spinach Stew is the perfect balance of comfort and nutrition. Made with vibrant vegetables like carrots, celery, and baby spinach, plus proteins from red kidney beans and quinoa, this stew is a filling yet low-fat meal option that's brimming with vitamins and fiber. Flavored with fragrant garlic, earthy thyme, and a splash of tangy lemon juice, every spoonful sings with freshness. Cooked in low-sodium vegetable broth and finished in under an hour, this vegan-friendly recipe fits effortlessly into a heart-smart lifestyle. Whether you're meal-prepping for the week or craving a cozy bowl of goodness, this spinach stew is a simple, flavorful choice for the health-conscious eater.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 large carrots, diced
- 3 celery stalks, diced
- 4 cloves garlic, minced
- 6 cups low-sodium vegetable broth
- 1 canned (14.5 oz) diced tomatoes, no salt added
- 1 cup quinoa, rinsed
- 5 cups baby spinach, loosely packed
- 1 canned (15 oz) red kidney beans, drained and rinsed
- 0.5 teaspoon black pepper
- 1 teaspoon dried thyme
- 1 bay leaf
- 2 tablespoons lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, diced carrots, and celery. Sauté for 5-7 minutes until the vegetables start to soften.
Stir in the minced garlic and sauté for an additional 1-2 minutes until fragrant.
Pour in the low-sodium vegetable broth and add the diced tomatoes with their juice.
Bring the mixture to a gentle boil and stir in the rinsed quinoa.
Add the bay leaf, dried thyme, and black pepper, then reduce the heat to low and cover the pot.
Simmer the stew for 15 minutes, stirring occasionally.
Add the red kidney beans and simmer for another 15 minutes or until the quinoa is fully cooked and tender.
Stir in the baby spinach and cook for an additional 2-3 minutes until wilted.
Remove the bay leaf and stir in the lemon juice just before serving.
Taste and adjust the seasoning with more pepper if needed.
Serve hot and enjoy your delicious, heart-healthy stew!
Nutrition Facts
Calories |
1207 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.8 g | 46% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2122 mg | 92% | |
| Total Carbohydrate | 183.0 g | 67% | |
| Dietary Fiber | 43.7 g | 156% | |
| Total Sugars | 37.9 g | ||
| Protein | 44.7 g | 89% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 615 mg | 47% | |
| Iron | 17.1 mg | 95% | |
| Potassium | 5459 mg | 116% | |
*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.
