High Protein White Beans in Tomato Sauce

Packed with plant-based protein and bursting with Mediterranean-inspired flavors, this recipe for High Protein White Beans in Tomato Sauce is a comforting and nutritious addition to your meal rotation. Tender cannellini or navy beans are simmered in a rich, aromatic tomato sauce infused with garlic, onions, and a blend of fragrant spices like oregano, basil, and smoked paprika. A hint of red pepper flakes adds optional heat for those who enjoy a little kick. This hearty dish comes together in just 40 minutes, making it an easy weeknight dinner or a satisfying vegan main. Serve it with crusty bread to soak up the robust sauce, or pair it with a crisp salad for a complete, wholesome meal. Perfect for those seeking a high-protein, plant-forward recipe that's both versatile and crowd-pleasing!

Nutriscore Rating: 87/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 3 cups cooked white beans (cannellini or navy beans)
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 4 cloves garlic cloves, minced
• 2 cups crushed tomatoes (canned or fresh)
• 1 cup vegetable broth
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon smoked paprika
• 0.5 teaspoons red pepper flakes (optional)
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

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

Step 2

Add the chopped yellow onion and sauté for 3-4 minutes, or until the onion becomes translucent.

Step 3

Stir in the minced garlic and cook for another 1-2 minutes, until fragrant.

Step 4

Add the crushed tomatoes, vegetable broth, and tomato paste to the pan. Stir to combine.

Step 5

Season the tomato mixture with dried oregano, dried basil, smoked paprika, red pepper flakes (if using), salt, and black pepper. Stir well.

Step 6

Bring the sauce to a gentle simmer and cook for 10 minutes, allowing the flavors to meld together.

Step 7

Add the cooked white beans to the tomato sauce. Stir to coat the beans evenly in the sauce.

Step 8

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

Step 9

Taste and adjust the seasoning with additional salt or pepper, if needed.

Step 10

Garnish with freshly chopped parsley before serving. Serve warm as a main dish with crusty bread or as a side dish.

Nutrition Facts

Serving size	(1637.7g)

Amount per serving	% Daily Value*
Calories	1370.0

Total Fat 35.1g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat 3.4g
Cholesterol 0mg	0%
Sodium 3007.1mg	0%
Total Carbohydrate 207.8g	0%
Dietary Fiber 60.5g	0%
Total Sugars 30.9g
Protein 66.6g	0%

Vitamin D 0IU	0%
Calcium 645.2mg	0%
Iron 22.3mg	0%
Potassium 5585.3mg	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: 22.3%

Protein: 18.8%

Carbs: 58.8%