Low Fat Hearty Bean Stew
Dive into the comforting goodness of this Low Fat Hearty Bean Stew, a nutrient-packed recipe that's perfect for warming up on chilly days. Featuring a medley of protein-rich kidney beans, black beans, and cannellini beans, this dish delivers big on flavor while keeping things light. Fresh vegetables like carrots, celery, and red bell peppers are simmered in a savory low-sodium vegetable broth with aromatic spices like thyme and oregano, creating a robust and satisfying meal. A final touch of wilted spinach adds a boost of vitamins and vibrant color to the dish. Ready in just an hour, this wholesome vegan stew is hearty enough to please everyone at the table, whether served on its own or paired with crusty bread. It’s a low-fat, high-fiber delight that’s as nourishing as it is easy to prepare!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium, diced onion
- 3 cloves, minced garlic
- 2 large, sliced carrot
- 2 sliced celery stalks
- 1 medium, diced red bell pepper
- 4 cups low-sodium vegetable broth
- 14.5 ounces canned diced tomatoes
- 15 ounces, drained and rinsed canned kidney beans
- 15 ounces, drained and rinsed canned black beans
- 15 ounces, drained and rinsed canned cannellini beans
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 3 cups fresh spinach
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and minced garlic, and sauté for 3-4 minutes until the onion becomes translucent.
Stir in the sliced carrots, celery, and diced red bell pepper. Cook for another 5 minutes, stirring occasionally.
Pour in the vegetable broth and canned diced tomatoes, including the juice.
Add the drained and rinsed kidney beans, black beans, and cannellini beans to the pot.
Stir in the bay leaf, thyme, oregano, black pepper, and salt.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 30 minutes, stirring occasionally.
Add the fresh spinach to the pot and cook for an additional 5 minutes until the spinach is wilted.
Remove the bay leaf before serving.
Serve the stew hot, optionally garnished with fresh herbs like parsley to enhance the flavor.
Nutrition Facts
Calories |
2050 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.2 g | 44% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6462 mg | 281% | |
| Total Carbohydrate | 336.3 g | 122% | |
| Dietary Fiber | 117.2 g | 419% | |
| Total Sugars | 43.6 g | ||
| Protein | 107.0 g | 214% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1121 mg | 86% | |
| Iron | 41.7 mg | 232% | |
| Potassium | 8694 mg | 185% | |
*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.
