High Protein Beans in Tomato Sauce

Satisfy your hunger while fueling your body with this hearty and nutritious recipe for High Protein Beans in Tomato Sauce. Packed with a wholesome medley of canned mixed beans, this dish is a protein powerhouse perfect for vegetarians and anyone looking for a satisfying meal. Simmered in a rich, aromatic sauce made from crushed tomatoes, garlic, and a blend of Italian-inspired herbs, this recipe strikes a perfect balance between bold flavors and comforting simplicity. Ready in just 45 minutes, it's an easy, one-pot meal ideal for weeknight dinners. Serve it with crusty bread, fluffy rice, or nutrient-rich quinoa for a complete, protein-packed dish that's bursting with flavor and warmth.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 800 grams canned mixed beans
• 2 tablespoons olive oil
• 1 large onion
• 4 pieces garlic cloves
• 400 grams canned crushed tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon paprika
• 250 milliliters water
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Drain and rinse the canned mixed beans thoroughly under cold water to remove any excess sodium.

Step 2

Peel and finely chop the large onion.

Step 3

Peel and minced the garlic cloves.

Step 4

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

Step 5

Add the chopped onion to the saucepan and sauté for about 5 minutes or until the onion is translucent.

Step 6

Stir in the minced garlic and cook for another minute until fragrant.

Step 7

Add the canned crushed tomatoes and tomato paste to the saucepan, stirring well to combine.

Step 8

Stir in the dried oregano, dried basil, and paprika, cooking for 2 more minutes to allow the spices to infuse the sauce.

Step 9

Pour in the water and bring the mixture to a simmer.

Step 10

Add the rinsed beans to the saucepan, stirring gently to ensure they are evenly covered by the sauce.

Step 11

Season the mixture with salt and black pepper.

Step 12

Cover and let the beans simmer for about 20 minutes, stirring occasionally, until the sauce has thickened and beans are heated through.

Step 13

Adjust seasoning to taste, adding more salt or pepper if necessary.

Step 14

Garnish with freshly chopped parsley before serving.

Step 15

Serve hot with your choice of crusty bread, rice, or quinoa.

Nutrition Facts

Serving size	(1744.9g)

Amount per serving	% Daily Value*
Calories	1177.7

Total Fat 33.0g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 5364.2mg	0%
Total Carbohydrate 180.1g	0%
Dietary Fiber 49.9g	0%
Total Sugars 36.6g
Protein 53.8g	0%

Vitamin D 0IU	0%
Calcium 477.7mg	0%
Iron 22.2mg	0%
Potassium 4037.2mg	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: 24.1%

Protein: 17.5%

Carbs: 58.4%