Low Fat Butter Beans in Tomato Sauce

Savor the comforting flavors of this Low Fat Butter Beans in Tomato Sauce recipe, a hearty yet healthy dish brimming with Mediterranean-inspired goodness. Tender butter beans are gently simmered in a rich tomato sauce infused with fragrant garlic, onions, and a medley of dried herbs like oregano and basil, creating a dish that’s packed with flavor without the extra calories. A splash of vegetable broth adds depth, while a touch of red pepper flakes brings a subtle, satisfying heat. Ready in just 45 minutes, this wholesome, plant-based recipe is perfect as a main course with crusty bread, served over rice, or as a nourishing side dish to complement your favorite protein. Ideal for weeknight dinners or meal prep, this dish is not only easy to make but also rich in fiber and low in fat—proving that healthy meals can be just as satisfying!

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 15-ounce cans canned butter beans
• 1 tablespoon olive oil
• 1 medium onion
• 3 large garlic cloves
• 1 28-ounce can canned crushed tomatoes
• 1 tablespoon tomato paste
• 1 cup vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon red pepper flakes
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Drain and rinse the canned butter beans in a colander under cold running water to remove any excess sodium and set aside.

Step 2

Finely chop the onion and mince the garlic cloves.

Step 3

Heat the olive oil in a large non-stick skillet over medium heat.

Step 4

Add the chopped onion to the skillet and sauté until soft and translucent, about 5 minutes.

Step 5

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

Step 6

Pour in the crushed tomatoes and add the tomato paste, stirring well to combine.

Step 7

Add the vegetable broth, oregano, basil, red pepper flakes, salt, and black pepper. Stir to mix all the ingredients.

Step 8

Bring the mixture to a simmer and cook uncovered for 15 minutes to allow the flavors to meld and the sauce to thicken slightly.

Step 9

Add the butter beans to the skillet, stirring gently to coat them well with the tomato sauce.

Step 10

Reduce the heat to low, cover, and let the beans cook in the sauce for another 10 minutes, stirring occasionally.

Step 11

Taste and adjust seasoning if needed.

Step 12

Remove from heat and sprinkle with freshly chopped parsley before serving.

Step 13

Serve hot with crusty bread, rice, or as a side dish to your favorite protein.

Nutrition Facts

Serving size	(2097.4g)

Amount per serving	% Daily Value*
Calories	1253.9

Total Fat 21.8g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 2.0g
Cholesterol 0mg	0%
Sodium 4720.5mg	0%
Total Carbohydrate 218.6g	0%
Dietary Fiber 53.5g	0%
Total Sugars 52.5g
Protein 64.7g	0%

Vitamin D 0IU	0%
Calcium 606.7mg	0%
Iron 26.8mg	0%
Potassium 6339.5mg	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: 14.8%

Protein: 19.5%

Carbs: 65.8%