Low Sodium Hearty Beans Stew
Warm up your table with this irresistible Low Sodium Hearty Beans Stew, a wholesome and flavorful recipe perfect for cozy weeknight dinners or meal prep. Bursting with the goodness of kidney beans, black beans, and chickpeas, this stew skips the salt without sacrificing depth, thanks to a fragrant blend of dried herbs like thyme, oregano, and cumin. Nutrient-packed vegetables such as celery, carrots, and fresh spinach infuse every spoonful with vitamins, while a splash of zesty lemon juice at the end brightens the dish beautifully. Simmered to perfection in a low-sodium vegetable broth and ready in under an hour, this comforting stew is as heart-healthy as it is delicious. Serve it with whole-grain bread or a crisp salad for a satisfying, low-sodium meal the whole family will love.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 2 celery stalks, diced
- 1 carrot, diced
- 3 garlic cloves, minced
- 4 cups low-sodium vegetable broth
- 14.5 ounces canned no-salt-added tomatoes, diced
- 15 ounces canned no-salt-added kidney beans, rinsed and drained
- 15 ounces canned no-salt-added black beans, rinsed and drained
- 15 ounces canned no-salt-added chickpeas, rinsed and drained
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 0.5 teaspoon black pepper
- 2 cups fresh spinach, chopped
- 2 tablespoons lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, celery, and carrot to the pot. Sauté for about 5 minutes, or until the vegetables begin to soften.
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Pour in the low-sodium vegetable broth and add the diced tomatoes, kidney beans, black beans, and chickpeas.
Add the bay leaf, thyme, oregano, cumin, and black pepper to the pot and stir well to combine.
Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 25-30 minutes to allow the flavors to meld.
Remove the bay leaf and stir in the chopped spinach. Cook for an additional 5 minutes until the spinach is wilted and tender.
Stir in the lemon juice before serving, adjusting the seasoning to taste, adding more black pepper if desired.
Ladle the stew into bowls and serve warm, paired with a crisp side salad or whole-grain bread if desired.
Nutrition Facts
Calories |
1721 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.5 g | 52% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 985 mg | 43% | |
| Total Carbohydrate | 269.0 g | 98% | |
| Dietary Fiber | 82.0 g | 293% | |
| Total Sugars | 38.1 g | ||
| Protein | 83.1 g | 166% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 854 mg | 66% | |
| Iron | 31.4 mg | 174% | |
| Potassium | 6459 mg | 137% | |
*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.
