Low Sodium Traditional Beans in Savory Tomato Sauce
Savor the comfort of homemade flavor with this Low Sodium Traditional Beans in Savory Tomato Sauce recipe—perfect for health-conscious food lovers! Featuring tender dried beans like navy beans or pinto beans, slowly simmered in a rich tomato-based sauce infused with aromatic garlic, cumin, smoked paprika, and oregano, this dish achieves bold taste without relying on added salt. A splash of low-sodium vegetable broth enhances the deep flavors, while fresh parsley adds a pop of color and brightness to every serving. Whether served as a hearty main or a satisfying side, this recipe is a nutritious, heart-healthy choice that's easy to make with pantry staples. Prepare to indulge in the ultimate blend of wholesomeness and taste!
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Recipe Information
Ingredients
- 1 cup Dried beans (such as navy beans, kidney beans, or pinto beans)
- 4 cups Water
- 2 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic, minced
- 1 14.5-ounce can No-salt-added diced tomatoes (canned)
- 2 tablespoons Tomato paste (unsalted)
- 1 cup Low-sodium vegetable broth
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 1 teaspoon Dried oregano
- 1 Bay leaf
- 2 tablespoons Fresh parsley, chopped (for garnish, optional)
- 0.5 teaspoon Freshly ground black pepper
Instructions
Rinse the dried beans under cold water and remove any debris. Soak them in a large bowl of water overnight (8-12 hours). Drain and rinse before cooking.
In a large pot, add the soaked beans and 4 cups of water. Bring to a boil over medium-high heat, then reduce the heat to a simmer. Cover and cook for 45-60 minutes, or until the beans are tender. Drain and set aside.
In the same pot, heat the olive oil over medium heat. Add the chopped onion and cook for 5-7 minutes, stirring occasionally, until softened and translucent.
Add the minced garlic and cook for an additional minute, until fragrant.
Stir in the no-salt-added diced tomatoes, tomato paste, and low-sodium vegetable broth. Mix well.
Add the cooked beans back to the pot, along with the ground cumin, smoked paprika, dried oregano, bay leaf, and freshly ground black pepper. Stir to combine.
Bring the mixture to a gentle simmer. Cover and cook for 40-50 minutes, stirring occasionally, to allow the flavors to meld together and the sauce to thicken slightly.
Remove the bay leaf before serving. Taste and adjust seasoning with a little more black pepper if needed.
Serve warm, garnished with chopped fresh parsley if desired. Enjoy as a main dish or a side.
Nutrition Facts
Calories |
1074 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 216 mg | 9% | |
| Total Carbohydrate | 153.8 g | 56% | |
| Dietary Fiber | 36.1 g | 129% | |
| Total Sugars | 15.4 g | ||
| Protein | 47.2 g | 94% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 340 mg | 26% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 3553 mg | 76% | |
*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.
