High Protein Beans in Tomato Sauce
Packed with hearty nutrition and bold Mediterranean-inspired flavors, this High Protein Beans in Tomato Sauce recipe is a comforting, wholesome dish that’s perfect for busy weeknights. Featuring a medley of protein-rich mixed beans simmered in a fragrant tomato sauce infused with garlic, oregano, basil, and paprika, this dish offers a satisfying plant-based protein boost in under 45 minutes. Its rich, savory sauce pairs wonderfully with crusty bread, fluffy rice, or nutty quinoa, making it as versatile as it is delicious. Easy to prepare and loaded with fiber, this one-pot meal is a fantastic option for anyone seeking a healthy, flavorful, and energy-packed addition to their meal rotation. Garnished with fresh parsley for a vibrant finish, this recipe is guaranteed to leave you coming back for seconds!
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Recipe Information
Ingredients
- 800 grams canned mixed beans
- 2 tablespoons olive oil
- 1 large onion
- 4 pieces garlic cloves
- 400 grams canned crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon paprika
- 250 milliliters water
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Drain and rinse the canned mixed beans thoroughly under cold water to remove any excess sodium.
Peel and finely chop the large onion.
Peel and minced the garlic cloves.
Heat the olive oil in a large saucepan over medium heat.
Add the chopped onion to the saucepan and sauté for about 5 minutes or until the onion is translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the canned crushed tomatoes and tomato paste to the saucepan, stirring well to combine.
Stir in the dried oregano, dried basil, and paprika, cooking for 2 more minutes to allow the spices to infuse the sauce.
Pour in the water and bring the mixture to a simmer.
Add the rinsed beans to the saucepan, stirring gently to ensure they are evenly covered by the sauce.
Season the mixture with salt and black pepper.
Cover and let the beans simmer for about 20 minutes, stirring occasionally, until the sauce has thickened and beans are heated through.
Adjust seasoning to taste, adding more salt or pepper if necessary.
Garnish with freshly chopped parsley before serving.
Serve hot with your choice of crusty bread, rice, or quinoa.
Nutrition Facts
Calories |
1178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.0 g | 42% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5364 mg | 233% | |
| Total Carbohydrate | 180.1 g | 65% | |
| Dietary Fiber | 49.9 g | 178% | |
| Total Sugars | 36.6 g | ||
| Protein | 53.8 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 478 mg | 37% | |
| Iron | 22.2 mg | 123% | |
| Potassium | 4037 mg | 86% | |
*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.
