Low Fat Butter Beans in Tomato Sauce
Savor the comforting simplicity of our **Low Fat Butter Beans in Tomato Sauce**—a wholesome, plant-based dish that’s perfect for a cozy weeknight meal. This recipe highlights silky butter beans, simmered in a flavorful blend of crushed tomatoes, aromatic garlic, and onions, with a hint of oregano, basil, and red pepper flakes for a subtle kick. It’s light on fat, thanks to just a touch of olive oil, yet brimming with hearty texture and bold Mediterranean-inspired flavors. Ready in under 45 minutes, this dish is as versatile as it is satisfying—serve it with crusty bread, over a bed of rice, or as a delicious side to your favorite protein. Whether you’re embracing a healthy diet or seeking an easy, flavorful meal, this low-fat tomato-based butter bean stew is sure to hit the spot.
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Recipe Information
Ingredients
- 2 15-ounce cans canned butter beans
- 1 tablespoon olive oil
- 1 medium onion
- 3 large garlic cloves
- 1 28-ounce can canned crushed tomatoes
- 1 tablespoon tomato paste
- 1 cup vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
Drain and rinse the canned butter beans in a colander under cold running water to remove any excess sodium and set aside.
Finely chop the onion and mince the garlic cloves.
Heat the olive oil in a large non-stick skillet over medium heat.
Add the chopped onion to the skillet and sauté until soft and translucent, about 5 minutes.
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Pour in the crushed tomatoes and add the tomato paste, stirring well to combine.
Add the vegetable broth, oregano, basil, red pepper flakes, salt, and black pepper. Stir to mix all the ingredients.
Bring the mixture to a simmer and cook uncovered for 15 minutes to allow the flavors to meld and the sauce to thicken slightly.
Add the butter beans to the skillet, stirring gently to coat them well with the tomato sauce.
Reduce the heat to low, cover, and let the beans cook in the sauce for another 10 minutes, stirring occasionally.
Taste and adjust seasoning if needed.
Remove from heat and sprinkle with freshly chopped parsley before serving.
Serve hot with crusty bread, rice, or as a side dish to your favorite protein.
Nutrition Facts
Calories |
1254 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.8 g | 28% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4720 mg | 205% | |
| Total Carbohydrate | 218.6 g | 79% | |
| Dietary Fiber | 53.5 g | 191% | |
| Total Sugars | 52.5 g | ||
| Protein | 64.7 g | 129% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 607 mg | 47% | |
| Iron | 26.8 mg | 149% | |
| Potassium | 6340 mg | 135% | |
*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.
