Low Fat Tuscan Bean and Pasta Stew
Warm, hearty, and packed with nutritious ingredients, this Low Fat Tuscan Bean and Pasta Stew is the ultimate comfort food for chilly evenings. Featuring a wholesome medley of cannellini beans, great northern beans, and nutrient-rich kale, this recipe delivers a protein-packed and fiber-filled meal that's as satisfying as it is healthy. The addition of fragrant herbs like rosemary and oregano, combined with a splash of fresh lemon juice, brings vibrant Tuscan-inspired flavors to every spoonful. Whole wheat pasta adds a filling touch, while the low-sodium vegetable broth keeps it light yet flavorful. Ready in just 45 minutes, this one-pot stew is perfect for family dinners or meal prep, offering a healthier twist on classic Italian-inspired dishes. Serve it with an optional sprinkle of Parmesan for a cozy, soul-warming experience!
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 2 carrot, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 14-ounce can crushed tomatoes
- 4 cups low-sodium vegetable broth
- 1 15-ounce can cannellini beans, drained and rinsed
- 1 15-ounce can great northern beans, drained and rinsed
- 1 teaspoon dried rosemary
- 1 teaspoon dried oregano
- 4 cups kale, ribs removed and chopped
- 1 cup small whole wheat pasta, such as ditalini or elbow
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
- grated Parmesan (optional, for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, carrot, and celery. Sauté for 5 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the minced garlic and cook for another minute, until fragrant.
Add the crushed tomatoes, vegetable broth, cannellini beans, great northern beans, dried rosemary, and dried oregano to the pot. Stir well to combine.
Bring the mixture to a gentle boil, then lower the heat to a simmer. Cover and cook for 15 minutes to let the flavors develop.
Stir in the chopped kale and pasta. Cook, uncovered, for an additional 10 minutes, or until the pasta is tender.
Season the stew with salt, black pepper, and lemon juice. Adjust seasoning to taste.
Ladle the stew into bowls and garnish with grated Parmesan, if desired. Serve warm and enjoy!
Nutrition Facts
Calories |
322 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.4 g | 6% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 334 mg | 15% | |
| Total Carbohydrate | 60.1 g | 22% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 7.9 g | ||
| Protein | 14.3 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 164 mg | 13% | |
| Iron | 4.4 mg | 25% | |
| Potassium | 1009 mg | 21% | |
*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.
