Heart-Healthy Hearty Beans Stew

Warm, comforting, and packed with nutrition, this Heart-Healthy Hearty Beans Stew is a flavorful plant-based recipe that's as good for your heart as it is for your taste buds. Made with a medley of protein-rich kidney beans, black beans, and chickpeas, and enriched with vibrant vegetables like carrots, celery, and red bell peppers, this one-pot meal is perfect for a wholesome weeknight dinner. Infused with aromatic herbs like thyme and oregano and finished with a splash of zesty lemon juice, this stew is the epitome of healthy comfort food. Ready in just one hour, it's a nourishing option that's low in sodium, high in fiber, and bursting with colorful, fresh ingredients. Serve it hot with a side of crusty bread or enjoy it on its own for a satisfying, heart-conscious meal.

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 whole large onion
• 3 whole garlic cloves
• 2 whole celery stalks
• 2 whole carrots
• 1 whole red bell pepper
• 1 15 oz can canned diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 15 oz can canned kidney beans
• 1 15 oz can canned black beans
• 1 15 oz can canned chickpeas
• 1 whole bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups fresh spinach
• 2 tablespoons lemon juice

Directions

Step 1

Begin by preparing your vegetables: finely chop the onion, mince the garlic cloves, slice the celery stalks, dice the carrots, and chop the red bell pepper.

Step 2

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

Step 3

Stir in the minced garlic, sliced celery, diced carrots, and chopped red bell pepper. Cook for an additional 5-7 minutes, stirring occasionally, until the vegetables are softened.

Step 4

Add the canned diced tomatoes (with juice) and the low-sodium vegetable broth to the pot. Stir well to combine.

Step 5

Rinse and drain the canned kidney beans, black beans, and chickpeas. Add them to the pot along with the bay leaf, dried thyme, and dried oregano.

Step 6

Season the stew with salt and black pepper. Stir everything together and bring the mixture to a gentle boil.

Step 7

Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 25 minutes, allowing the flavors to meld and the stew to thicken.

Step 8

After 25 minutes, stir in the fresh spinach and allow it to wilt, cooking for an additional 3-4 minutes.

Step 9

Remove the bay leaf and stir in the lemon juice just before serving for an added touch of brightness.

Step 10

Serve the Heart-Healthy Hearty Beans Stew hot, enjoying the robust flavors and heart-healthy benefits.

Nutrition Facts

Serving size	(3263.8g)

Amount per serving	% Daily Value*
Calories	2122.7

Total Fat 52.4g	0%
Saturated Fat 9.4g	0%
Polyunsaturated Fat 7.2g
Cholesterol 8.5mg	0%
Sodium 6238.8mg	0%
Total Carbohydrate 321.1g	0%
Dietary Fiber 106.3g	0%
Total Sugars 48.7g
Protein 98.2g	0%

Vitamin D 0IU	0%
Calcium 882.6mg	0%
Iron 35.8mg	0%
Potassium 7157.0mg	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: 21.9%

Protein: 18.3%

Carbs: 59.8%