Low Fat Beans in Tomato Sauce
Discover the perfect balance of hearty and healthy with our 'Low Fat Beans in Tomato Sauce' recipe, a flavorful yet guilt-free comfort dish. Packed with protein-rich cannellini beans and simmered in a vibrant tomato sauce infused with garlic, onion, and aromatic herbs, this recipe is as wholesome as it is satisfying. With just a teaspoon of olive oil and the addition of low-sodium vegetable broth, it's a lighter alternative to traditional bean dishes without sacrificing taste. Ready in under 45 minutes, this crowd-pleaser is ideal for busy weeknights and can be served on its own or with crusty bread for a complete meal. Garnished with fresh parsley, it's a colorful and nutrient-dense option that's perfect for those seeking heart-healthy recipes or low-fat meal ideas.
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 medium, finely chopped onion
- 3 minced garlic cloves
- 400 grams canned tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 whole bay leaf
- 1 cup low sodium vegetable broth
- 400 grams cooked cannellini beans
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
Instructions
Heat the olive oil in a large saucepan over medium heat.
Add the finely chopped onion and sauté for about 5 minutes, or until the onion is tender and translucent.
Stir in the minced garlic and cook for an additional 1 minute, being careful not to burn it.
Add the canned tomatoes with their juices, tomato paste, dried oregano, dried basil, bay leaf, and vegetable broth.
Bring the mixture to a simmer and let it cook for about 15 minutes, allowing the flavors to meld together.
Using a wooden spoon, slightly crush the tomatoes to release their juices and create a thick sauce.
Add the cooked cannellini beans to the saucepan, stirring well to combine.
Season with salt and black pepper to taste.
Allow the mixture to simmer gently for another 10 minutes, stirring occasionally, until the beans are heated through.
Remove the bay leaf from the sauce.
Garnish with freshly chopped parsley before serving.
Serve hot, alongside some crusty bread or on its own.
Nutrition Facts
Calories |
985 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.8 g | 37% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 1879 mg | 82% | |
| Total Carbohydrate | 142.4 g | 52% | |
| Dietary Fiber | 41.5 g | 148% | |
| Total Sugars | 26.2 g | ||
| Protein | 47.6 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 553 mg | 43% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 3924 mg | 83% | |
*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.
