Heart-Healthy Traditional Beans in Savory Tomato Sauce

Elevate your weeknight dinners with this hearty and nourishing recipe for *Heart-Healthy Traditional Beans in Savory Tomato Sauce*. Packed with protein and fiber, this dish features tender beans simmered to perfection in a rich, aromatic tomato sauce infused with onions, garlic, and a medley of heart-healthy herbs like oregano and basil. Cooked with low-sodium vegetable broth and fresh veggies such as carrots and celery, this wholesome recipe is both flavorful and mindful of your health. Perfect for pairing with whole-grain bread, brown rice, or a crisp green salad, it's a comforting, one-pot meal that’s easy to make and full of Mediterranean-inspired goodness. Whether you're meal prepping or looking for a satisfying dinner idea, this recipe is a delicious way to support a balanced lifestyle—simple, nutritious, and irresistibly savory.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 4

Ingredients

• 1 cup Dried beans (such as navy beans, kidney beans, or black beans)
• 4 cups Low-sodium vegetable broth
• 1 can (14 ounces) Tomatoes (crushed, no salt added)
• 1 medium Onion (finely chopped)
• 3 cloves Garlic (minced)
• 1 tablespoon Olive oil (extra virgin)
• 1 medium Carrot (finely diced)
• 1 stalk Celery (finely diced)
• 1 piece Bay leaf
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 0.5 teaspoon Paprika (smoked or sweet)
• 2 tablespoons Fresh parsley (chopped)
• 0.25 teaspoon Black pepper (freshly ground)
• 0 teaspoon Salt (optional, heart-healthy alternative recommended)

Directions

Step 1

1. Rinse the dried beans thoroughly under cold water. Place them in a large bowl, cover with water, and let them soak overnight (8-12 hours). Drain and rinse before proceeding.

Step 2

2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until translucent.

Step 3

3. Stir in the minced garlic, diced carrot, and celery. Sauté for an additional 4-5 minutes until the vegetables begin to soften.

Step 4

4. Add the soaked beans to the pot, followed by the low-sodium vegetable broth. Bring to a boil over high heat.

Step 5

5. Reduce the heat to low, add the bay leaf, and let the beans simmer, covered, for about 60 minutes or until tender. Stir occasionally and add a little water if needed to keep the beans submerged.

Step 6

6. Once the beans are tender, add the crushed tomatoes, oregano, basil, paprika, and black pepper. Stir well to combine.

Step 7

7. Simmer the mixture uncovered for 20-30 minutes, allowing the flavors to meld together and the sauce to thicken. Stir occasionally to prevent sticking.

Step 8

8. Remove the bay leaf, adjust seasonings to taste, and stir in the chopped parsley just before serving.

Step 9

9. Serve warm with a side of whole-grain bread, brown rice, or a fresh green salad for a complete heart-healthy meal. Enjoy!

Nutrition Facts

Serving size	(1438.7g)

Amount per serving	% Daily Value*
Calories	981.1

Total Fat 16.7g	0%
Saturated Fat 2.5g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 2860.4mg	0%
Total Carbohydrate 162.3g	0%
Dietary Fiber 36.7g	0%
Total Sugars 17.9g
Protein 45.6g	0%

Vitamin D 0IU	0%
Calcium 325.9mg	0%
Iron 12.8mg	0%
Potassium 4285.2mg	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: 15.3%

Protein: 18.6%

Carbs: 66.1%