High Protein White Beans in Tomato Sauce
Savor the hearty simplicity of High Protein White Beans in Tomato Sauce, a wholesome recipe that's perfect for a nutritious and satisfying meal. Packed with tender white beans simmered in a rich, aromatic tomato sauce infused with garlic, oregano, basil, and a hint of smoked paprika, this dish delivers bold Mediterranean-inspired flavors in every bite. It's quick to make—ready in just 40 minutes—and offers a healthy plant-based protein boost for vegetarians and vegans. Serve it warm as a comforting main with crusty bread or as a flavorful side dish to complement your favorite meals. Garnished with fresh parsley for a burst of color, this dish is as delicious as it is nourishing, making it an ideal choice for weeknight dinners or meal prepping.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 3 cups cooked white beans (cannellini or navy beans)
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 4 cloves garlic cloves, minced
- 2 cups crushed tomatoes (canned or fresh)
- 1 cup vegetable broth
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon smoked paprika
- 0.5 teaspoons red pepper flakes (optional)
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the chopped yellow onion and sauté for 3-4 minutes, or until the onion becomes translucent.
Stir in the minced garlic and cook for another 1-2 minutes, until fragrant.
Add the crushed tomatoes, vegetable broth, and tomato paste to the pan. Stir to combine.
Season the tomato mixture with dried oregano, dried basil, smoked paprika, red pepper flakes (if using), salt, and black pepper. Stir well.
Bring the sauce to a gentle simmer and cook for 10 minutes, allowing the flavors to meld together.
Add the cooked white beans to the tomato sauce. Stir to coat the beans evenly in the sauce.
Reduce the heat to low and let the beans simmer in the sauce for 15 minutes, stirring occasionally.
Taste and adjust the seasoning with additional salt or pepper, if needed.
Garnish with freshly chopped parsley before serving. Serve warm as a main dish with crusty bread or as a side dish.
Nutrition Facts
Calories |
1370 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.1 g | 45% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3007 mg | 131% | |
| Total Carbohydrate | 207.8 g | 76% | |
| Dietary Fiber | 60.5 g | 216% | |
| Total Sugars | 30.9 g | ||
| Protein | 66.6 g | 133% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 645 mg | 50% | |
| Iron | 22.3 mg | 124% | |
| Potassium | 5585 mg | 119% | |
*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.
