Low Sodium Hearty Spinach Stew
Indulge in the comforting, wholesome flavors of our **Low Sodium Hearty Spinach Stew**, a nutrient-packed dish that’s perfect for both weeknight dinners and meal prepping. This recipe combines tender baby potatoes, creamy cannellini beans, and vibrant spinach with the aromatic blend of garlic, thyme, and basil, all simmered in a rich yet low sodium vegetable broth. Fresh vegetables like carrots, celery, and diced tomatoes enhance both the flavor and the nutrition, while a splash of lemon juice adds a bright, zesty finish. Ready in just an hour, this hearty stew is not only easy to prepare but also heart-healthy and satisfying, making it a standout option for anyone seeking a low sodium, plant-based meal that doesn’t skimp on taste. Serve it steaming hot with crusty bread or enjoy it on its own for a nourishing, low-sodium delight!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 medium carrots, sliced
- 2 stalks celery stalks, sliced
- 3 cloves garlic, minced
- 2 cups tomatoes, diced
- 4 cups low sodium vegetable broth
- 8 cups fresh spinach, rinsed and chopped
- 1 15-ounce can cannellini beans, drained and rinsed
- 2 cups baby potatoes, quartered
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- black pepper, to taste
- 1 bay leaf
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onions and sauté for about 5 minutes, or until they begin to soften.
Stir in the sliced carrots and celery, and cook for another 5 minutes.
Add the minced garlic and stir for another minute until fragrant.
Add the diced tomatoes, and cook for about 5 minutes, allowing them to break down slightly.
Pour in the low sodium vegetable broth and bring to a gentle boil.
Add the chopped spinach, cannellini beans, and baby potatoes to the pot.
Stir in the dried thyme, dried basil, and black pepper. Add the bay leaf.
Reduce the heat to low and let the stew simmer for about 30 minutes, or until the potatoes are tender.
Remove the bay leaf and stir in the lemon juice.
Taste and adjust seasoning if necessary, though salt should be avoided for this low sodium recipe.
Serve hot and enjoy your hearty, nutritious spinach stew.
Nutrition Facts
Calories |
1388 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.5 g | 43% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1158 mg | 50% | |
| Total Carbohydrate | 232.7 g | 85% | |
| Dietary Fiber | 55.8 g | 199% | |
| Total Sugars | 39.0 g | ||
| Protein | 59.8 g | 120% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 962 mg | 74% | |
| Iron | 28.4 mg | 158% | |
| Potassium | 8902 mg | 189% | |
*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.
