Low Fat Hearty Beans Porridge
Warm, comforting, and packed with protein, this **Low Fat Hearty Beans Porridge** is the ultimate wholesome meal for any time of the day. Featuring a medley of mixed beans, nutrient-dense quinoa, and vibrant fresh vegetables like carrots, green bell peppers, and spinach, this recipe is a satisfying, one-pot dish brimming with flavor and goodness. The aromatic blend of cumin and paprika adds depth, while a splash of lemon juice brightens the dish with a zesty finish. Made entirely without oil, this low-fat recipe is perfect for those seeking a nutritious, heart-healthy option without compromising on taste. Ready in just an hour and yielding four generous servings, it’s ideal for meal prep or cozy family dinners. Serve it piping hot with a sprinkle of fresh parsley for a delicious, nutrient-rich comfort food experience! Keywords: low fat beans porridge, healthy bean recipes, quinoa and bean porridge, vegan comfort food, oil-free porridge recipe.
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Recipe Information
Ingredients
- 1 cup mixed beans (such as black beans, kidney beans, and cannellini beans)
- 0.5 cup quinoa
- 4 cups vegetable broth
- 1 medium onion, chopped
- 3 cloves garlic cloves, minced
- 1 medium carrot, diced
- 1 medium green bell pepper, chopped
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups baby spinach
- 2 tablespoons lemon juice
- 0.25 cup fresh parsley, chopped
Instructions
Rinse the mixed beans and quinoa under cold water until the water runs clear, then set them aside.
Heat a large pot over medium heat and add the chopped onion. Cook for about 5 minutes, stirring occasionally, until the onion becomes translucent. No oil is used to keep this dish low-fat.
Add the minced garlic, diced carrot, and chopped green bell pepper to the pot. Continue cooking for another 5 minutes, allowing the vegetables to soften slightly.
Stir in the cumin powder and paprika, letting them cook for about 1 minute to release their flavor.
Add the rinsed beans and quinoa to the pot along with the vegetable broth. Increase the heat to bring the mixture to a boil.
Once boiling, reduce the heat to low, cover, and let it simmer for about 30 minutes, or until the beans and quinoa are cooked and tender.
Add salt, black pepper, and baby spinach to the pot. Stir until the spinach wilts, cooking for another 5 minutes.
Stir in the lemon juice and chopped parsley. Adjust the seasoning as necessary.
Serve the porridge hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1001 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4148 mg | 180% | |
| Total Carbohydrate | 173.1 g | 63% | |
| Dietary Fiber | 32.5 g | 116% | |
| Total Sugars | 27.2 g | ||
| Protein | 49.0 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 523 mg | 40% | |
| Iron | 19.3 mg | 107% | |
| Potassium | 3724 mg | 79% | |
*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.
