Heart-Healthy Hearty Spinach Stew

Dive into a bowl of pure comfort with this Heart-Healthy Hearty Spinach Stew, a wholesome recipe packed with nutrient-rich ingredients and bold flavors. This savory stew combines tender quinoa, protein-packed kidney beans, and a medley of fresh vegetables, including vibrant baby spinach, in a rich, low-sodium vegetable broth. Aromatic garlic, dried thyme, and a zesty splash of lemon juice elevate the flavor profile, making each spoonful satisfying and nourishing. Perfect for a cozy weeknight dinner, this one-pot meal is not only easy to prepare in under an hour but also tailored for heart health, featuring olive oil and plenty of fiber from the veggies and beans. Whether you're seeking a nutritious twist on comfort food or a plant-based option to share, this spinach stew is sure to become a family favorite.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 large carrots, diced
• 3 celery stalks, diced
• 4 cloves garlic, minced
• 6 cups low-sodium vegetable broth
• 1 canned (14.5 oz) diced tomatoes, no salt added
• 1 cup quinoa, rinsed
• 5 cups baby spinach, loosely packed
• 1 canned (15 oz) red kidney beans, drained and rinsed
• 0.5 teaspoon black pepper
• 1 teaspoon dried thyme
• 1 bay leaf
• 2 tablespoons lemon juice

Directions

Step 1

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

Step 2

Add the chopped onion, diced carrots, and celery. Sauté for 5-7 minutes until the vegetables start to soften.

Step 3

Stir in the minced garlic and sauté for an additional 1-2 minutes until fragrant.

Step 4

Pour in the low-sodium vegetable broth and add the diced tomatoes with their juice.

Step 5

Bring the mixture to a gentle boil and stir in the rinsed quinoa.

Step 6

Add the bay leaf, dried thyme, and black pepper, then reduce the heat to low and cover the pot.

Step 7

Simmer the stew for 15 minutes, stirring occasionally.

Step 8

Add the red kidney beans and simmer for another 15 minutes or until the quinoa is fully cooked and tender.

Step 9

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

Step 10

Remove the bay leaf and stir in the lemon juice just before serving.

Step 11

Taste and adjust the seasoning with more pepper if needed.

Step 12

Serve hot and enjoy your delicious, heart-healthy stew!

Nutrition Facts

Serving size	(3171.4g)

Amount per serving	% Daily Value*
Calories	1206.8

Total Fat 35.8g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2121.5mg	0%
Total Carbohydrate 183.0g	0%
Dietary Fiber 43.7g	0%
Total Sugars 37.9g
Protein 44.7g	0%

Vitamin D 0IU	0%
Calcium 615.1mg	0%
Iron 17.1mg	0%
Potassium 5458.9mg	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: 26.1%

Protein: 14.5%

Carbs: 59.4%