Low Fat White Beans in Tomato Sauce
Looking for a nourishing, guilt-free comfort food? This Low Fat White Beans in Tomato Sauce recipe delivers rich, hearty flavors without the added calories. Featuring tender white beans nestled in a luscious tomato sauce infused with garlic, smoked paprika, and oregano, this dish is both satisfying and nutritious. A light drizzle of olive oil, low-sodium vegetable broth, and optional red chili flakes bring the perfect balance while keeping it heart-healthy. Ready in just 40 minutes, this simple, one-pan meal is perfect for busy nights or meal prep. Garnished with fresh parsley, it's ideal served alongside crusty bread or a crisp side salad. Perfect keywords: low-fat vegetarian recipes, healthy white bean dishes, tomato sauce recipes, quick dinner ideas.
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Recipe Information
Ingredients
- 3 cups cooked white beans (such as cannellini or great northern beans)
- 1 teaspoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 28-ounce can canned crushed tomatoes
- 1 cup low-sodium vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 0.25 teaspoons red pepper flakes (optional, for heat)
- 2 tablespoons fresh parsley, chopped (for garnish)
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the finely chopped onion and sauté for 3-4 minutes, or until softened and translucent.
Stir in the minced garlic and cook for another 30 seconds, being careful not to let it burn.
Pour in the canned crushed tomatoes and vegetable broth, stirring to combine.
Add the dried oregano, smoked paprika, red pepper flakes (if using), salt, and black pepper. Stir well to distribute the seasonings evenly.
Bring the mixture to a gentle simmer and allow it to cook for 10 minutes, stirring occasionally, so the flavors can meld.
Add the cooked white beans to the tomato sauce and fold them in gently to coat them in the sauce.
Simmer uncovered for another 15 minutes, stirring occasionally, until the sauce has thickened slightly and the beans are heated through.
Taste and adjust the seasoning with additional salt or pepper, if needed.
Serve hot, garnished with freshly chopped parsley. Pair with crusty bread or a side salad for a complete meal.
Nutrition Facts
Calories |
1416 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.7 g | 24% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2330 mg | 101% | |
| Total Carbohydrate | 245.3 g | 89% | |
| Dietary Fiber | 63.8 g | 228% | |
| Total Sugars | 41.5 g | ||
| Protein | 84.7 g | 169% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 713 mg | 55% | |
| Iron | 23.3 mg | 129% | |
| Potassium | 6574 mg | 140% | |
*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.
