Low Fat Hearty Beans Porridge

Packed with plant-based protein and fiber, this Low Fat Hearty Beans Porridge is a nourishing, flavorful dish that's perfect for a cozy meal. Combining a wholesome medley of black beans, kidney beans, and cannellini beans with nutrient-rich quinoa, vibrant vegetables, and warming spices like cumin and paprika, this recipe is as satisfying as it is healthy. Simmered in vegetable broth and finished with fresh baby spinach, zesty lemon juice, and fragrant parsley, this porridge delivers a deliciously creamy texture without any added oils, making it a low-fat, heart-healthy choice. Ready in just an hour with minimal prep, this one-pot wonder is ideal for weeknight dinners or meal prep, serving up comfort and nutrition in every bowl.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup mixed beans (such as black beans, kidney beans, and cannellini beans)
• 0.5 cup quinoa
• 4 cups vegetable broth
• 1 medium onion, chopped
• 3 cloves garlic cloves, minced
• 1 medium carrot, diced
• 1 medium green bell pepper, chopped
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups baby spinach
• 2 tablespoons lemon juice
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Rinse the mixed beans and quinoa under cold water until the water runs clear, then set them aside.

Step 2

Heat a large pot over medium heat and add the chopped onion. Cook for about 5 minutes, stirring occasionally, until the onion becomes translucent. No oil is used to keep this dish low-fat.

Step 3

Add the minced garlic, diced carrot, and chopped green bell pepper to the pot. Continue cooking for another 5 minutes, allowing the vegetables to soften slightly.

Step 4

Stir in the cumin powder and paprika, letting them cook for about 1 minute to release their flavor.

Step 5

Add the rinsed beans and quinoa to the pot along with the vegetable broth. Increase the heat to bring the mixture to a boil.

Step 6

Once boiling, reduce the heat to low, cover, and let it simmer for about 30 minutes, or until the beans and quinoa are cooked and tender.

Step 7

Add salt, black pepper, and baby spinach to the pot. Stir until the spinach wilts, cooking for another 5 minutes.

Step 8

Stir in the lemon juice and chopped parsley. Adjust the seasoning as necessary.

Step 9

Serve the porridge hot, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(1706.2g)

Amount per serving	% Daily Value*
Calories	1000.8

Total Fat 16.8g	0%
Saturated Fat 2.1g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 4148.1mg	0%
Total Carbohydrate 173.1g	0%
Dietary Fiber 32.5g	0%
Total Sugars 27.2g
Protein 49.0g	0%

Vitamin D 0IU	0%
Calcium 522.9mg	0%
Iron 19.3mg	0%
Potassium 3723.5mg	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: 14.5%

Protein: 18.9%

Carbs: 66.6%