High Protein Traditional Beans in Savory Tomato Sauce

Packed with hearty, plant-based protein and infused with bold Mediterranean-inspired flavors, this High Protein Traditional Beans in Savory Tomato Sauce recipe is the perfect comfort dish for any occasion. Featuring a medley of tender cooked beans like kidney, black, or chickpeas, simmered in a rich, aromatic blend of crushed tomatoes, garlic, and warm spices like cumin, paprika, and oregano, this dish is as nourishing as it is delicious. Ready in just 50 minutes, it’s an easy, one-pot recipe ideal for weeknight dinners or meal prepping. Serve it as a stand-alone vegan entrée with crusty bread or fluffy rice, or use it as a flavorful side dish to elevate your meal. Garnished with fresh parsley for a burst of freshness, this budget-friendly recipe is sure to become a family favorite!

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 cups cooked or canned beans (such as kidney, black, or chickpeas)
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 2 cups canned crushed tomatoes
• 2 tablespoons tomato paste
• 1.5 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for 4-5 minutes, stirring occasionally, until softened and translucent.

Step 3

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

Step 4

Pour in the crushed tomatoes, and stir in the tomato paste. Mix well to create a smooth base.

Step 5

Add the vegetable broth, cumin, paprika, oregano, salt, and black pepper. Stir to combine.

Step 6

Bring the mixture to a gentle simmer and let it cook for 10 minutes, stirring occasionally, to let the flavors meld together.

Step 7

Add the cooked or canned beans to the skillet. Stir well to coat the beans with the tomato sauce.

Step 8

Reduce the heat to low, cover, and let the beans simmer in the sauce for 15 minutes, stirring occasionally to prevent sticking.

Step 9

Uncover and taste the dish. Adjust the seasoning with more salt or pepper, if necessary.

Step 10

Once the beans are tender and the sauce has slightly thickened, remove the skillet from heat.

Step 11

Garnish with freshly chopped parsley (if desired) and serve warm. Enjoy as a main dish with rice or bread, or as a side to complement other dishes.

Nutrition Facts

Serving size	(1990.4g)

Amount per serving	% Daily Value*
Calories	1455.3

Total Fat 36.3g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 3.7g
Cholesterol 0mg	0%
Sodium 4432.2mg	0%
Total Carbohydrate 223.9g	0%
Dietary Fiber 66.3g	0%
Total Sugars 38.9g
Protein 72.9g	0%

Vitamin D 0IU	0%
Calcium 621.2mg	0%
Iron 26.1mg	0%
Potassium 5202.6mg	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: 21.6%

Protein: 19.3%

Carbs: 59.2%