Heart-Healthy Traditional Beans in Savory Tomato Sauce
Warm, hearty, and packed with nutrients, this recipe for Heart-Healthy Traditional Beans in Savory Tomato Sauce is a wholesome twist on a comfort food classic. Slow-simmered dried beans are infused with rich flavors from a tomato-based sauce seasoned with aromatic garlic, onion, and smoked paprika, alongside a medley of finely diced carrot and celery for added texture and nutrients. This dish prioritizes heart health with the use of low-sodium vegetable broth and no-salt-added crushed tomatoes, making it a perfect choice for those seeking a flavorful, low-sodium meal. Finished with a sprinkle of fresh parsley, this recipe is as visually delightful as it is delicious. Enjoy it with whole-grain bread, brown rice, or a crisp green salad for a satisfying, balanced meal. Perfect for meal prepping or cozy weeknight dinners!
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Recipe Information
Ingredients
- 1 cup Dried beans (such as navy beans, kidney beans, or black beans)
- 4 cups Low-sodium vegetable broth
- 1 can (14 ounces) Tomatoes (crushed, no salt added)
- 1 medium Onion (finely chopped)
- 3 cloves Garlic (minced)
- 1 tablespoon Olive oil (extra virgin)
- 1 medium Carrot (finely diced)
- 1 stalk Celery (finely diced)
- 1 piece Bay leaf
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Paprika (smoked or sweet)
- 2 tablespoons Fresh parsley (chopped)
- 0.25 teaspoon Black pepper (freshly ground)
- teaspoon Salt (optional, heart-healthy alternative recommended)
Instructions
1. Rinse the dried beans thoroughly under cold water. Place them in a large bowl, cover with water, and let them soak overnight (8-12 hours). Drain and rinse before proceeding.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until translucent.
3. Stir in the minced garlic, diced carrot, and celery. Sauté for an additional 4-5 minutes until the vegetables begin to soften.
4. Add the soaked beans to the pot, followed by the low-sodium vegetable broth. Bring to a boil over high heat.
5. Reduce the heat to low, add the bay leaf, and let the beans simmer, covered, for about 60 minutes or until tender. Stir occasionally and add a little water if needed to keep the beans submerged.
6. Once the beans are tender, add the crushed tomatoes, oregano, basil, paprika, and black pepper. Stir well to combine.
7. Simmer the mixture uncovered for 20-30 minutes, allowing the flavors to meld together and the sauce to thicken. Stir occasionally to prevent sticking.
8. Remove the bay leaf, adjust seasonings to taste, and stir in the chopped parsley just before serving.
9. Serve warm with a side of whole-grain bread, brown rice, or a fresh green salad for a complete heart-healthy meal. Enjoy!
Nutrition Facts
Calories |
981 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2860 mg | 124% | |
| Total Carbohydrate | 162.3 g | 59% | |
| Dietary Fiber | 36.7 g | 131% | |
| Total Sugars | 17.9 g | ||
| Protein | 45.6 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 326 mg | 25% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 4285 mg | 91% | |
*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.
