High Protein Traditional Beans in Savory Tomato Sauce
Indulge in the comforting warmth of our High Protein Traditional Beans in Savory Tomato Sauce—a wholesome dish that's as satisfying as it is nourishing. This recipe combines tender, protein-packed beans like kidney, black, or chickpeas with a rich, aromatic tomato sauce infused with garlic, onion, and a perfect blend of spices including cumin, paprika, and oregano. Simmered to perfection, this hearty dish achieves a balance of robust flavors and creamy textures, making it a versatile addition to any meal. Ready in under an hour, it's an excellent option for vegetarians or anyone seeking a budget-friendly meal rich in plant-based protein. Serve it over rice, pair it with crusty bread, or enjoy it as a flavorful side dish. Loaded with nutrients and brimming with savory goodness, this easy-to-make recipe is sure to become a household favorite!
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Recipe Information
Ingredients
- 4 cups cooked or canned beans (such as kidney, black, or chickpeas)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 2 cups canned crushed tomatoes
- 2 tablespoons tomato paste
- 1.5 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large skillet or pot over medium heat.
Add the chopped onion and sauté for 4-5 minutes, stirring occasionally, until softened and translucent.
Stir in the minced garlic and cook for 1 additional minute, until fragrant.
Pour in the crushed tomatoes, and stir in the tomato paste. Mix well to create a smooth base.
Add the vegetable broth, cumin, paprika, oregano, salt, and black pepper. Stir to combine.
Bring the mixture to a gentle simmer and let it cook for 10 minutes, stirring occasionally, to let the flavors meld together.
Add the cooked or canned beans to the skillet. Stir well to coat the beans with the tomato sauce.
Reduce the heat to low, cover, and let the beans simmer in the sauce for 15 minutes, stirring occasionally to prevent sticking.
Uncover and taste the dish. Adjust the seasoning with more salt or pepper, if necessary.
Once the beans are tender and the sauce has slightly thickened, remove the skillet from heat.
Garnish with freshly chopped parsley (if desired) and serve warm. Enjoy as a main dish with rice or bread, or as a side to complement other dishes.
Nutrition Facts
Calories |
1455 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.3 g | 47% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4432 mg | 193% | |
| Total Carbohydrate | 223.9 g | 81% | |
| Dietary Fiber | 66.3 g | 237% | |
| Total Sugars | 38.9 g | ||
| Protein | 72.9 g | 146% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 621 mg | 48% | |
| Iron | 26.1 mg | 145% | |
| Potassium | 5203 mg | 111% | |
*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.
