Low Fat Hearty Beans with Vegetables

Packed with fiber, flavor, and vibrant colors, Low Fat Hearty Beans with Vegetables is the ultimate plant-based comfort dish that's as wholesome as it is satisfying. This nutrient-rich recipe combines three types of beans—kidney, cannellini, and black—with a medley of fresh vegetables like zucchini, carrots, and red bell peppers, all simmered in a fragrant blend of herbs and a savory vegetable broth. The addition of baby spinach at the end adds a boost of greens, while a sprinkle of fresh parsley provides a burst of freshness. Perfect for a healthy weeknight dinner, this low-fat, high-protein dish is ready in under an hour and can be served with crusty whole grain bread or over a bed of brown rice for an extra hearty twist. It’s a must-try for anyone seeking easy, nutritious, and flavorful vegetarian recipes.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 teaspoons olive oil
• 1 large onion, chopped
• 3 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, sliced
• 1 red bell pepper, diced
• 1 zucchini, diced
• 14.5 ounces canned diced tomatoes
• 4 cups vegetable broth
• 15 ounces canned kidney beans, drained and rinsed
• 15 ounces canned cannellini beans, drained and rinsed
• 15 ounces canned black beans, drained and rinsed
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 bay leaf
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 3 cups baby spinach
• 0.25 cup fresh parsley, chopped

Directions

Step 1

In a large pot or Dutch oven, heat the olive oil over medium heat.

Step 2

Add the chopped onion and sauté for about 4-5 minutes until it becomes translucent.

Step 3

Stir in the minced garlic and cook for another minute until fragrant.

Step 4

Add the diced carrots, sliced celery, red bell pepper, and zucchini. Cook for 5-7 minutes, stirring occasionally, until the vegetables start to soften.

Step 5

Pour in the canned diced tomatoes and vegetable broth, stirring to combine.

Step 6

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

Step 7

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

Step 8

Bring the mixture to a simmer, then reduce the heat to low. Cover and cook for 25-30 minutes, allowing the flavors to meld together.

Step 9

Remove the bay leaf and stir in the baby spinach. Cook for an additional 2-3 minutes until the spinach wilts.

Step 10

Taste and adjust seasoning with more salt and pepper if needed.

Step 11

Garnish with chopped fresh parsley before serving.

Step 12

Serve hot with whole grain bread or over cooked brown rice for a heartier meal.

Nutrition Facts

Serving size	(3694.4g)

Amount per serving	% Daily Value*
Calories	2204.7

Total Fat 56.3g	0%
Saturated Fat 10.5g	0%
Polyunsaturated Fat 9.0g
Cholesterol 8.2mg	0%
Sodium 6110.8mg	0%
Total Carbohydrate 338.2g	0%
Dietary Fiber 105.2g	0%
Total Sugars 60.3g
Protein 104.2g	0%

Vitamin D 0IU	0%
Calcium 1224.1mg	0%
Iron 38.9mg	0%
Potassium 8926.8mg	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: 18.3%

Carbs: 59.4%