Heart-Healthy White Beans in Tomato Sauce
Wholesome, flavorful, and loaded with nutrients, this Heart-Healthy White Beans in Tomato Sauce recipe is a satisfying dish perfect for any meal. Featuring tender white beans simmered in a rich tomato sauce infused with garlic, onion, and a fragrant blend of oregano and paprika, this recipe is both comforting and nourishing. Fresh baby spinach and a zesty hint of lemon juice add vibrant color and brightness, while being naturally low in sodium and packed with plant-based protein and fiber. Ready in just 30 minutes, this one-pan wonder is as easy as it is delicious. Serve it as a hearty main dish or pair it with crusty whole-grain bread or brown rice for a balanced, heart-smart meal that’s sure to impress.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, finely chopped yellow onion
- 3 cloves, minced garlic
- 28 ounces canned crushed tomatoes
- 1 cup low-sodium vegetable broth
- 1 teaspoon dried oregano
- 0.5 teaspoons paprika
- 0.25 teaspoons ground black pepper
- 2 cans (15 ounces each), rinsed and drained white beans
- 4 cups baby spinach
- 2 tablespoons, chopped fresh basil
- 1 tablespoon fresh lemon juice
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the chopped onion and sauté for 3–4 minutes, or until softened and translucent.
Stir in the minced garlic and cook for an additional 30 seconds, making sure not to burn it.
Pour in the crushed tomatoes and vegetable broth, stirring to combine.
Add the dried oregano, paprika, and ground black pepper. Stir well and let the sauce come to a gentle simmer.
Gently fold in the rinsed and drained white beans, ensuring they're evenly coated in the sauce.
Simmer the mixture for 10 minutes, stirring occasionally to allow the flavors to meld.
Add the baby spinach to the skillet and stir until it has wilted, about 1–2 minutes.
Remove the skillet from heat and stir in the fresh basil and lemon juice for a bright, fresh finish.
Serve warm as a main dish or alongside whole-grain bread or brown rice for a complete meal.
Nutrition Facts
Calories |
2161 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.2 g | 113% | |
| Saturated Fat | 12.7 g | 64% | |
| Polyunsaturated Fat | 26.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3109 mg | 135% | |
| Total Carbohydrate | 267.3 g | 97% | |
| Dietary Fiber | 69.5 g | 248% | |
| Total Sugars | 42.1 g | ||
| Protein | 92.0 g | 184% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1101 mg | 85% | |
| Iron | 41.4 mg | 230% | |
| Potassium | 7552 mg | 161% | |
*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.
