Low Sodium Hearty Beans Porridge
Warm, comforting, and incredibly nourishing, Low Sodium Hearty Beans Porridge is the perfect dish for those seeking a flavorful, heart-healthy meal. Packed with a medley of dried beans like black beans, kidney beans, and navy beans, this recipe showcases the natural richness of legumes complemented by sautéed onions, carrots, celery, and garlic. Simmered in unsalted vegetable broth and seasoned with fragrant herbs like thyme, oregano, and bay leaves, this low-sodium porridge delivers robust flavor without added salt. Featuring chopped red bell peppers for a hint of sweetness and a garnish of fresh parsley for brightness, this dish is a true showcase of healthy, wholesome cooking. Ideal for anyone watching their sodium intake while savoring a hearty and satisfying bowl, this recipe is a versatile, one-pot delight that’s perfect for any mealtime.
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Recipe Information
Ingredients
- 1 cup mixed dried beans (such as black beans, kidney beans, navy beans)
- 1 medium onion, finely chopped
- 1 large carrot, diced
- 2 celery stalk, chopped
- 3 cloves garlic, minced
- 6 cups unsalted vegetable broth
- 2 bay leaves
- 1 teaspoon fresh thyme leaves
- 1 teaspoon dried oregano
- 1 medium red bell pepper, chopped
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
- 2 tablespoons parsley, chopped for garnish
Instructions
Rinse the mixed dried beans thoroughly under cold water to remove any debris. Soak the beans in plenty of water overnight or for at least 8 hours.
Drain and rinse the soaked beans. Set aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrot, and celery. Saute for about 5-7 minutes until the vegetables are tender and the onion is translucent.
Add the minced garlic and chopped red bell pepper to the pot and cook for another 2 minutes, stirring frequently.
Pour in the unsalted vegetable broth and add the soaked beans, bay leaves, thyme, oregano, and black pepper. Stir well to combine.
Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 90 minutes.
Stir occasionally to ensure the beans do not stick to the bottom. Check the beans for tenderness. If they are not yet soft, continue simmering for another 20-30 minutes until they reach the desired consistency.
Once the beans are tender, remove the bay leaves. Adjust seasoning if necessary, keeping in mind this is a low sodium recipe.
Ladle the beans porridge into bowls and garnish with freshly chopped parsley before serving.
Serve hot and enjoy your healthy, low sodium hearty beans porridge.
Nutrition Facts
Calories |
1181 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.8 g | 41% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 309 mg | 13% | |
| Total Carbohydrate | 175.6 g | 64% | |
| Dietary Fiber | 41.8 g | 149% | |
| Total Sugars | 28.3 g | ||
| Protein | 47.7 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 419 mg | 32% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 4311 mg | 92% | |
*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.
