Heart-Healthy Beans in Tomato Sauce

Savor the wholesome goodness of Heart-Healthy Beans in Tomato Sauce, a nourishing dish brimming with flavor and simplicity. Crafted with a medley of no-salt-added mixed beans, vibrant vegetables like carrots and bell peppers, and a rich, aromatic tomato base, this recipe is a go-to for those seeking a satisfying yet nutritious meal. The use of olive oil, low-sodium vegetable broth, and heart-friendly ingredients like garlic and herbs ensures every bite supports your health without compromising on taste. Ready in under an hour, this one-pot wonder is perfect for meal prep or a cozy family dinner. Serve it with crusty whole-grain bread, over brown rice, or enjoy it as a hearty standalone meal. Packed with fiber, plant-based protein, and bold Mediterranean-inspired flavors, this recipe is a must-try for anyone looking to elevate their healthy eating game.

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 medium Yellow onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 medium Carrot, diced
• 1 medium Red bell pepper, diced
• 28 ounces No-salt-added canned tomatoes, crushed
• 30 ounces No-salt-added mixed beans, drained and rinsed
• 1 cup Low-sodium vegetable broth
• 2 tablespoons Tomato paste
• 1 leaf Bay leaf
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 0.5 teaspoon Ground black pepper
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté for about 5 minutes until translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute, until fragrant.

Step 4

Add the diced carrot and red bell pepper to the pot, cooking for another 5 minutes, until the vegetables are just tender.

Step 5

Pour in the crushed tomatoes, drained and rinsed beans, and vegetable broth.

Step 6

Stir in the tomato paste until fully incorporated.

Step 7

Add the bay leaf, dried oregano, dried basil, and ground black pepper. Stir well to combine all ingredients.

Step 8

Bring the mixture to a gentle boil, then reduce the heat to low, cover, and let it simmer for about 30 minutes.

Step 9

Stir occasionally and adjust seasoning as needed. Remove the bay leaf before serving.

Step 10

Garnish with chopped fresh parsley before serving for a splash of color and added flavor.

Nutrition Facts

Serving size	(2243.8g)

Amount per serving	% Daily Value*
Calories	1336.3

Total Fat 33.6g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 407.2mg	0%
Total Carbohydrate 213.7g	0%
Dietary Fiber 60.9g	0%
Total Sugars 53.0g
Protein 61.1g	0%

Vitamin D 0IU	0%
Calcium 528.2mg	0%
Iron 20.6mg	0%
Potassium 4847.9mg	0%

*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.

Source of Calories

Fat: 21.6%

Protein: 17.4%

Carbs: 61.0%