Low Fat Traditional Beans in Savory Tomato Sauce
Discover the perfect blend of healthy and hearty with this Low Fat Traditional Beans in Savory Tomato Sauce recipe. This dish features tender white beans simmered in a rich, aromatic tomato-based sauce infused with smoked paprika, cumin, and oregano for a depth of flavor that will tantalize your taste buds. A subtle touch of olive oil and low-sodium vegetable broth keeps the recipe light yet satisfying, making it an ideal choice for a wholesome side dish or a complete meal when paired with rice or crusty bread. Ready in just 40 minutes, this quick and easy recipe is both nutritious and delicious, offering a comfort food experience without the guilt. Garnished with fresh parsley for a pop of color and freshness, it's a true crowd-pleaser that’s packed with protein, fiber, and bold-savory goodness. Perfect for weeknight dinners or meal prep, this dish is sure to become a family favorite!
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Recipe Information
Ingredients
- 3 cups cooked white beans (cannellini or navy beans)
- 1 teaspoon olive oil
- 1 medium onion, finely diced
- 3 cloves garlic, minced
- 1 14-ounce can crushed tomatoes (no added sugar)
- 1 cup vegetable broth (low-sodium)
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 bay leaf
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional for garnish)
Instructions
Heat a large skillet or saucepan over medium heat and add the olive oil.
Sauté the diced onion until softened and translucent, about 5-7 minutes.
Add the minced garlic and cook for another 1-2 minutes, stirring frequently to prevent burning.
Stir in the crushed tomatoes, vegetable broth, smoked paprika, cumin, oregano, bay leaf, salt, and black pepper.
Bring the mixture to a gentle simmer and cook for 10 minutes to allow the flavors to meld.
Add the cooked white beans to the sauce, stirring to coat them evenly.
Simmer for an additional 15 minutes, stirring occasionally, until the beans are heated through and the sauce is slightly thickened.
Remove the bay leaf and discard.
Taste and adjust seasoning as needed, adding more salt or pepper if desired.
Serve warm, garnished with chopped fresh parsley if using. Enjoy as a side dish, or over rice or crusty bread for a complete meal.
Nutrition Facts
Calories |
1048 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1353 mg | 59% | |
| Total Carbohydrate | 167.9 g | 61% | |
| Dietary Fiber | 51.1 g | 182% | |
| Total Sugars | 11.3 g | ||
| Protein | 57.9 g | 116% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 563 mg | 43% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 4254 mg | 91% | |
*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.
