Heart-Healthy Hearty Beans Porridge

Warm, nourishing, and packed with plant-based protein, this Heart-Healthy Hearty Beans Porridge is the ultimate comfort food for your body and soul. Made with a medley of kidney beans, chickpeas, and black beans, this fiber-rich dish is gently simmered with quinoa, fresh vegetables, and aromatic herbs like thyme and bay leaf in a low-sodium vegetable broth. A finishing touch of lemon juice and wilted spinach adds brightness and a dose of essential nutrients. This one-pot vegan porridge is easy to prepare, making it perfect for meal prep or weeknight dinners, while promoting heart health and wholesome eating. Enjoy this hearty, flavor-forward dish as a standalone meal or pair it with crusty whole-grain bread for a truly satisfying experience.

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion
• 2 units garlic cloves
• 2 medium carrots
• 2 units celery stalks
• 1 cup cooked kidney beans
• 1 cup cooked chickpeas
• 1 cup cooked black beans
• 4 cups low-sodium vegetable broth
• 0.5 cup quinoa
• 1 unit bay leaf
• 1 teaspoon thyme leaves
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 2 cups spinach leaves
• 2 tablespoons lemon juice

Directions

Step 1

Dice the onion and mince the garlic. Dice the carrots and celery into small pieces.

Step 2

In a large pot, heat olive oil over medium heat. Add the onion and sauté for about 5 minutes until translucent.

Step 3

Add the garlic, carrots, and celery. Cook for another 5 minutes until the vegetables begin to soften.

Step 4

Stir in the kidney beans, chickpeas, and black beans. Mix thoroughly with the sautéed vegetables.

Step 5

Pour in the vegetable broth and bring the mixture to a boil.

Step 6

Rinse the quinoa under cold water to remove any bitterness. Add it to the pot.

Step 7

Add the bay leaf, thyme leaves, black pepper, and salt. Stir to combine.

Step 8

Reduce heat to low, cover the pot, and simmer for 25-30 minutes, stirring occasionally, until the quinoa is cooked and the flavors meld together.

Step 9

Add the spinach leaves and stir until wilted, about 3 minutes.

Step 10

Remove the pot from heat. Stir in the lemon juice to enhance the flavor.

Step 11

Remove the bay leaf before serving the porridge hot.

Nutrition Facts

Serving size	(2165.8g)

Amount per serving	% Daily Value*
Calories	1595.5

Total Fat 42.3g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 2564.8mg	0%
Total Carbohydrate 241.2g	0%
Dietary Fiber 53.0g	0%
Total Sugars 33.0g
Protein 69.1g	0%

Vitamin D 0IU	0%
Calcium 464.8mg	0%
Iron 21.4mg	0%
Potassium 4240.8mg	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: 23.5%

Protein: 17.0%

Carbs: 59.5%