Low Fat Hearty Beans with Vegetables
Warm, satisfying, and packed with nutrition, this Low Fat Hearty Beans with Vegetables recipe is a must-try for anyone seeking a delicious and wholesome plant-based meal. Featuring a vibrant medley of three types of beans—kidney, cannellini, and black beans—simmered with tender vegetables like zucchini, carrots, and red bell pepper in a rich vegetable broth, this dish is full of fiber, protein, and bold flavors. Aromatic herbs such as oregano and thyme, along with a hint of garlic, elevate the taste while fresh baby spinach and parsley add bursts of color and nutrients. Perfect for meal prepping, this one-pot wonder is low in fat, dairy-free, and ideal for weight watchers or those embracing a healthy lifestyle. Serve it with crusty whole-grain bread or over brown rice for a comforting and hearty meal the entire family will love.
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Recipe Information
Ingredients
- 2 teaspoons olive oil
- 1 large onion, chopped
- 3 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, sliced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 14.5 ounces canned diced tomatoes
- 4 cups vegetable broth
- 15 ounces canned kidney beans, drained and rinsed
- 15 ounces canned cannellini beans, drained and rinsed
- 15 ounces canned black beans, drained and rinsed
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 bay leaf
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 3 cups baby spinach
- 0.25 cup fresh parsley, chopped
Instructions
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the chopped onion and sauté for about 4-5 minutes until it becomes translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the diced carrots, sliced celery, red bell pepper, and zucchini. Cook for 5-7 minutes, stirring occasionally, until the vegetables start to soften.
Pour in the canned diced tomatoes and vegetable broth, stirring to combine.
Add the drained and rinsed kidney beans, cannellini beans, and black beans to the pot.
Stir in the dried oregano, dried thyme, bay leaf, salt, and black pepper.
Bring the mixture to a simmer, then reduce the heat to low. Cover and cook for 25-30 minutes, allowing the flavors to meld together.
Remove the bay leaf and stir in the baby spinach. Cook for an additional 2-3 minutes until the spinach wilts.
Taste and adjust seasoning with more salt and pepper if needed.
Garnish with chopped fresh parsley before serving.
Serve hot with whole grain bread or over cooked brown rice for a heartier meal.
Nutrition Facts
Calories |
2205 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.3 g | 72% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 9.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6111 mg | 266% | |
| Total Carbohydrate | 338.2 g | 123% | |
| Dietary Fiber | 105.2 g | 376% | |
| Total Sugars | 60.3 g | ||
| Protein | 104.2 g | 208% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1224 mg | 94% | |
| Iron | 38.9 mg | 216% | |
| Potassium | 8927 mg | 190% | |
*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.
