Low Sodium Hearty Bean Stew
Warm, nourishing, and brimming with flavor, this Low Sodium Hearty Bean Stew is the ultimate comfort food for anyone seeking a wholesome and heart-healthy meal. Packed with protein-rich kidney, black, and cannellini beans, along with tender red potatoes and a medley of fresh vegetables, this stew is a satisfying vegan option that doesn’t compromise on taste. Infused with aromatic garlic, thyme, and oregano, and simmered in a rich, low-sodium vegetable broth, every spoonful is brimming with wholesome goodness. Perfect for meal prep, this one-pot wonder is ready in just over an hour, making it an easy and delicious choice for busy weeknights. Top with a sprinkle of fresh parsley and serve it warm for a hearty, salt-conscious dish the whole family can enjoy.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 garlic cloves, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- 4 cups low sodium vegetable broth
- 1 14-ounce can canned no-salt-added diced tomatoes
- 1 15-ounce can canned no-salt-added kidney beans, drained and rinsed
- 1 15-ounce can canned no-salt-added black beans, drained and rinsed
- 1 15-ounce can canned no-salt-added cannellini beans, drained and rinsed
- 6 small red potatoes, quartered
- 0.25 cup fresh parsley, chopped
- black pepper, to taste
Instructions
Heat olive oil in a large pot over medium heat.
Add chopped onion, diced carrots, and diced celery, and sauté for about 5 minutes, until the onion is translucent.
Stir in the minced garlic, dried thyme, dried oregano, and bay leaf. Cook for an additional 2 minutes until fragrant.
Pour in the low sodium vegetable broth and add the no-salt-added diced tomatoes with their juice. Stir to combine.
Add the drained and rinsed kidney beans, black beans, and cannellini beans to the pot.
Introduce the quartered red potatoes to the stew and bring the mixture to a boil.
Once boiling, reduce heat to low and cover. Simmer for about 45 minutes or until the potatoes are tender.
Discard the bay leaf, taste, and adjust seasoning with black pepper if necessary.
Garnish with fresh chopped parsley before serving.
Serve hot and enjoy your low sodium hearty bean stew.
Nutrition Facts
Calories |
1632 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1023 mg | 44% | |
| Total Carbohydrate | 298.1 g | 108% | |
| Dietary Fiber | 51.6 g | 184% | |
| Total Sugars | 41.6 g | ||
| Protein | 56.9 g | 114% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 668 mg | 51% | |
| Iron | 22.3 mg | 124% | |
| Potassium | 8240 mg | 175% | |
*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.
