Heart-Healthy Hearty Beans with Vegetables

Savor the warmth of “Heart-Healthy Hearty Beans with Vegetables,” a wholesome and flavor-packed recipe that’s perfect for nourishing weeknight meals. Featuring a vibrant medley of fresh vegetables like carrots, zucchini, and red bell pepper, combined with protein-rich kidney and black beans, this plant-based dish is simmered in a fragrant blend of low-sodium vegetable broth, thyme, oregano, and a hint of lemon for a zesty finish. Ready in just under an hour, this one-pot wonder is low in sodium, rich in fiber, and ideal for those seeking heart-healthy meal options without skimping on flavor. Serve it warm and enjoy a comforting, nutrient-dense stew that’s both satisfying and good for you.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic, minced
• 2 medium carrots, sliced
• 2 medium celery stalks, sliced
• 1 large red bell pepper, chopped
• 1 medium zucchini, chopped
• 1 14.5 oz can canned low-sodium diced tomatoes
• 1 15 oz can canned no-salt-added kidney beans, drained and rinsed
• 1 15 oz can canned no-salt-added black beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon ground black pepper
• 1 whole bay leaf
• 2 cups baby spinach
• 0.5 whole lemon (for juice)

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the chopped onion and cook for about 5 minutes, stirring occasionally, until the onion is softened and translucent.

Step 3

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

Step 4

Add the sliced carrots, celery, and chopped red bell pepper to the pot, and cook for about 5 minutes until the vegetables begin to soften.

Step 5

Stir in the chopped zucchini and continue to cook for another 3 minutes.

Step 6

Add the diced tomatoes, kidney beans, black beans, and vegetable broth to the pot.

Step 7

Stir in the dried thyme, dried oregano, ground black pepper, and bay leaf.

Step 8

Bring the mixture to a boil over high heat, then reduce the heat to low and let it simmer uncovered for 20 minutes.

Step 9

Stir in the baby spinach and cook for an additional 2-3 minutes until the spinach is wilted.

Step 10

Remove and discard the bay leaf.

Step 11

Squeeze the juice from half a lemon into the pot, stir, and adjust seasoning if necessary.

Step 12

Serve the hearty bean and vegetable stew warm, garnished with lemon zest if desired.

Nutrition Facts

Serving size	(2661.5g)

Amount per serving	% Daily Value*
Calories	1292.6

Total Fat 33.4g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 808.8mg	0%
Total Carbohydrate 197.5g	0%
Dietary Fiber 60.4g	0%
Total Sugars 31.9g
Protein 57.8g	0%

Vitamin D 0IU	0%
Calcium 543.7mg	0%
Iron 20.0mg	0%
Potassium 4930.3mg	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: 22.7%

Protein: 17.5%

Carbs: 59.8%