Low Fat Beans Pottage
Savor the wholesome goodness of this Low Fat Beans Pottage, a hearty and nutritious dish that’s perfect for healthy meal planning. Packed with fiber and plant-based protein from tender pinto, navy, or kidney beans, this recipe is light on fat but brimming with bold flavors from aromatic onions, garlic, fresh thyme, and a rich tomato base. Slow-cooked with nutrient-packed vegetables like carrots and celery, this one-pot wonder is enhanced with low-sodium vegetable broth for a deeply satisfying yet guilt-free comfort food. Ideal for vegans, vegetarians, and those seeking a low-fat, heart-healthy option, this beans pottage is easy to prepare and perfect for cozy dinners or meal prep. Garnished with fresh parsley for a pop of color and freshness, it’s a delicious, nutrient-dense dish you’ll want to make again and again.
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Recipe Information
Ingredients
- 1 cup Dried beans (such as pinto, navy, or kidney)
- 4 cups Water
- 1 medium, chopped Onion
- 3 cloves, minced Garlic
- 1 large, diced Carrot
- 1 large, diced Celery stalk
- 1 Bay leaf
- 2 tablespoons Tomato paste
- 2 cups Low-sodium vegetable broth
- 1 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Fresh thyme leaves
- 2 tablespoons, chopped Parsley
Instructions
Rinse the dried beans thoroughly under cool running water. Place them in a large bowl, cover with water and let them soak overnight, or for at least 8 hours.
Drain the soaked beans and rinse them again. Set aside.
In a large pot, bring 4 cups of water to a boil. Add the soaked beans and lower the heat to a simmer. Cover and let it cook for about 45 minutes or until the beans are tender but not mushy.
In a separate large pan, heat 1/4 cup of water over medium heat. Add chopped onion, garlic, carrot, and celery. Stir occasionally and cook until the onions are translucent and fragrant, about 5-7 minutes.
Add tomato paste to the vegetables and stir for another minute, allowing the tomato paste to cook a bit.
Pour the cooked vegetables into the pot with the beans. Add the low-sodium vegetable broth, bay leaf, salt, black pepper, and thyme. Stir well.
Bring the mixture to a gentle boil, then reduce the heat to a simmer. Cover and cook for another 30 minutes, stirring occasionally, until the beans are very tender and the flavors meld together.
Remove the bay leaf before serving.
Taste and adjust seasonings if needed. Stir in chopped parsley just before serving for an additional burst of flavor.
Serve hot in bowls, and enjoy your delicious low fat beans pottage!
Nutrition Facts
Calories |
869 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.3 g | 4% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2805 mg | 122% | |
| Total Carbohydrate | 164.8 g | 60% | |
| Dietary Fiber | 37.7 g | 135% | |
| Total Sugars | 20.6 g | ||
| Protein | 47.3 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 364 mg | 28% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 4093 mg | 87% | |
*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.
