White Bean Veggie Saute
Bright, vibrant, and packed with wholesome nutrients, the White Bean Veggie Sauté is a quick and satisfying one-pan meal perfect for busy weeknights. This flavorful recipe combines tender white beans with a colorful medley of fresh vegetables—zucchini, red bell pepper, carrots, and baby spinach—sautéed in aromatic garlic and accented with dried thyme, oregano, and a zesty splash of lemon juice. Ready in just 35 minutes, this gluten-free and vegetarian dish is as versatile as it is delicious; enjoy it as a light main course or pair it with your favorite protein for a hearty side. With its simple preparation and nutrient-packed ingredients, this recipe is your answer to effortless, healthy cooking!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 1 medium, diced red bell pepper
- 1 medium, diced zucchini
- 1 medium, thinly sliced carrot
- 15 ounces, drained and rinsed canned white beans
- 2 cups baby spinach
- 2 tablespoons lemon juice
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 0.25 teaspoons red pepper flakes
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the diced onion and sauté until it becomes translucent, about 3-4 minutes.
Stir in the minced garlic and cook for another 30 seconds, until fragrant.
Add the diced red bell pepper, zucchini, and sliced carrot to the skillet. Cook, stirring occasionally, for 5-7 minutes or until the vegetables start to soften.
Stir in the drained white beans, dried thyme, dried oregano, salt, black pepper, and red pepper flakes. Mix well to combine and cook for 3 minutes to heat the beans through.
Add the baby spinach to the skillet and stir until the leaves are wilted, about 2-3 minutes.
Drizzle the lemon juice over the sauté and give it a final stir. Taste and adjust seasonings, if needed.
Serve warm as a standalone dish or as a side to your favorite protein.
Nutrition Facts
Calories |
283 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 638 mg | 28% | |
| Total Carbohydrate | 42.5 g | 15% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 6.5 g | ||
| Protein | 13.5 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 127 mg | 10% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 851 mg | 18% | |
*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.
