Low Sodium Green Beans in Tomato Sauce
Elevate your veggie game with this flavorful recipe for **Low Sodium Green Beans in Tomato Sauce**, the perfect side dish for a health-conscious meal. Fresh, tender green beans are simmered to perfection in a rich, unsalted tomato sauce infused with aromatic garlic, sautéed onions, and a harmonious blend of herbs like oregano, basil, and parsley. A touch of red pepper flakes adds a subtle kick while keeping the dish low in sodium and packed with flavor. This heart-healthy recipe requires just 15 minutes of prep time and is easy to make in one pot, making it ideal for busy weeknights. Serve it as a comforting, guilt-free side or pair it with your favorite protein for a wholesome, satisfying main course.
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Recipe Information
Ingredients
- 500 grams fresh green beans
- 1 tablespoon olive oil
- 1 medium, finely chopped onion
- 2 minced garlic cloves
- 400 grams unsalted tomato sauce
- 1 cup water
- 0.25 teaspoon black pepper
- 0.5 teaspoon dried oregano
- 0.5 teaspoon dried basil
- 0.25 teaspoon red pepper flakes
- 2 tablespoons, chopped fresh parsley
Instructions
Start by washing the green beans thoroughly under running water. Trim the ends and cut them into approximately 2-inch pieces.
In a large saucepan or pot, heat the olive oil over medium heat. Add the finely chopped onion and sauté until it becomes translucent, about 5 minutes.
Add the minced garlic to the pan and sauté for another 1-2 minutes, or until the garlic releases its fragrance. Be careful not to brown the garlic to avoid bitterness.
Pour in the unsalted tomato sauce and water, then stir to combine the ingredients. Allow the mixture to come to a gentle simmer.
Once simmering, add the green beans to the tomato sauce. Stir to ensure they are well coated with the sauce.
Season with black pepper, dried oregano, dried basil, and red pepper flakes. Stir well and cover the pot with a lid.
Lower the heat to maintain a gentle simmer. Let the green beans cook in the sauce for approximately 30 minutes, or until they are tender but still crisp.
Stir occasionally to prevent sticking and ensure even cooking.
Once the green beans are cooked, taste and adjust the seasoning if necessary.
Before serving, sprinkle the chopped fresh parsley over the dish for a burst of freshness.
Serve warm as a side dish or as part of a main meal.
Nutrition Facts
Calories |
498 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 87 mg | 4% | |
| Total Carbohydrate | 85.1 g | 31% | |
| Dietary Fiber | 26.7 g | 95% | |
| Total Sugars | 43.5 g | ||
| Protein | 18.8 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 327 mg | 25% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 2901 mg | 62% | |
*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.
