Low Fat Hearty Bean Stew

Warm, nourishing, and packed with plant-based protein, this Low Fat Hearty Bean Stew is the perfect comfort food that’s as healthy as it is satisfying. Brimming with a vibrant mix of colorful vegetables like carrots, celery, and red bell pepper, and loaded with three types of beans—kidney, black, and cannellini—this stew delivers a robust, fiber-rich meal with only a fraction of the fat. Simmered in a savory blend of low-sodium vegetable broth, diced tomatoes, and aromatic seasonings like thyme, oregano, and bay leaf, every spoonful is a symphony of wholesome flavors. Finished with a handful of fresh spinach for a nutrient boost, this one-pot wonder is easy to prepare and ready in just an hour. Perfect for meal prep or serving a hungry crowd, it’s a comforting, low-fat option you'll return to again and again.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 medium, diced onion
• 3 cloves, minced garlic
• 2 large, sliced carrot
• 2 sliced celery stalks
• 1 medium, diced red bell pepper
• 4 cups low-sodium vegetable broth
• 14.5 ounces canned diced tomatoes
• 15 ounces, drained and rinsed canned kidney beans
• 15 ounces, drained and rinsed canned black beans
• 15 ounces, drained and rinsed canned cannellini beans
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 3 cups fresh spinach

Directions

Step 1

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

Step 2

Add the diced onion and minced garlic, and sauté for 3-4 minutes until the onion becomes translucent.

Step 3

Stir in the sliced carrots, celery, and diced red bell pepper. Cook for another 5 minutes, stirring occasionally.

Step 4

Pour in the vegetable broth and canned diced tomatoes, including the juice.

Step 5

Add the drained and rinsed kidney beans, black beans, and cannellini beans to the pot.

Step 6

Stir in the bay leaf, thyme, oregano, black pepper, and salt.

Step 7

Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 30 minutes, stirring occasionally.

Step 8

Add the fresh spinach to the pot and cook for an additional 5 minutes until the spinach is wilted.

Step 9

Remove the bay leaf before serving.

Step 10

Serve the stew hot, optionally garnished with fresh herbs like parsley to enhance the flavor.

Nutrition Facts

Serving size	(3652.3g)

Amount per serving	% Daily Value*
Calories	2049.9

Total Fat 34.2g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 5.7g
Cholesterol 8.2mg	0%
Sodium 6462.1mg	0%
Total Carbohydrate 336.3g	0%
Dietary Fiber 117.2g	0%
Total Sugars 43.6g
Protein 107.0g	0%

Vitamin D 0IU	0%
Calcium 1120.6mg	0%
Iron 41.7mg	0%
Potassium 8693.9mg	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: 20.6%

Carbs: 64.6%