Low Sodium Hearty Green Bean Stew
Warm up with a bowl of Low Sodium Hearty Green Bean Stew, a wholesome and flavor-packed dish perfect for comforting weeknight dinners. This nutritious recipe features vibrant green beans, aromatic onions and garlic, and a medley of vegetables like carrots, celery, and bell pepper simmered in a rich, low sodium vegetable broth. Seasoned with earthy thyme, a hint of red chili flakes for subtle heat, and fresh parsley for brightness, this stew delivers big flavor without excess salt. Ready in just 50 minutes, it's an ideal heart-healthy meal that's both satisfying and easy to make. Perfect for those seeking a low-sodium, veggie-forward comfort food option, this versatile stew is best served steaming hot with your favorite crusty bread.
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Recipe Information
Ingredients
- 500 grams Green beans
- 2 tablespoons Olive oil
- 1 large, chopped Onion
- 3 cloves, minced Garlic
- 1 stalk, sliced Heart of celery
- 2 medium, diced Carrots
- 1 medium, diced Red bell pepper
- 400 grams Canned no-salt-added tomatoes
- 500 milliliters Low sodium vegetable broth
- 1 Bay leaf
- 1 teaspoon Thyme
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red chili flakes
- 2 tablespoons, chopped Fresh parsley
Instructions
Rinse the green beans and trim the ends. Cut the beans into 1-inch pieces and set aside.
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic, sliced celery, diced carrots, and diced red bell pepper to the pot. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the no-salt-added tomatoes, breaking them up with a spoon if they are whole, and cook for 3 minutes until the tomatoes start to release their juices.
Add the vegetable broth, bay leaf, thyme, black pepper, and red chili flakes to the pot. Bring the mixture to a boil over high heat.
Once boiling, reduce the heat to a simmer and add the prepared green beans. Cover the pot and let the stew simmer for 20 minutes, or until the green beans and other vegetables are tender.
Remove the bay leaf and discard. Taste the stew and adjust seasoning with additional black pepper if necessary.
Garnish the stew with chopped fresh parsley before serving.
Serve hot and enjoy your low sodium hearty green bean stew.
Nutrition Facts
Calories |
735 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1105 mg | 48% | |
| Total Carbohydrate | 107.4 g | 39% | |
| Dietary Fiber | 30.6 g | 109% | |
| Total Sugars | 52.8 g | ||
| Protein | 22.1 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 458 mg | 35% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 3517 mg | 75% | |
*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.
