Low Fat Traditional Beans in Savory Tomato Sauce

Delight in the comforting flavors of this Low Fat Traditional Beans in Savory Tomato Sauce, a wholesome dish that’s as nutritious as it is flavorful. Made with tender white beans simmered in an aromatic blend of crushed tomatoes, smoked paprika, cumin, and dried oregano, this recipe is a healthier spin on a classic favorite. With just a teaspoon of olive oil, it’s perfect for those looking to keep meals low in fat without compromising on rich, savory taste. Ready in just 40 minutes, this versatile dish pairs wonderfully as a side, or can be served over rice or crusty bread for a satisfying, plant-based main course. Packed with protein, fiber, and bold Mediterranean-inspired flavors, it's a perfect choice for a quick weeknight meal or meal prep.

Nutriscore Rating: 91/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 3 cups cooked white beans (cannellini or navy beans)
• 1 teaspoon olive oil
• 1 medium onion, finely diced
• 3 cloves garlic, minced
• 1 14-ounce can crushed tomatoes (no added sugar)
• 1 cup vegetable broth (low-sodium)
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 bay leaf
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional for garnish)

Directions

Step 1

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

Step 2

Sauté the diced onion until softened and translucent, about 5-7 minutes.

Step 3

Add the minced garlic and cook for another 1-2 minutes, stirring frequently to prevent burning.

Step 4

Stir in the crushed tomatoes, vegetable broth, smoked paprika, cumin, oregano, bay leaf, salt, and black pepper.

Step 5

Bring the mixture to a gentle simmer and cook for 10 minutes to allow the flavors to meld.

Step 6

Add the cooked white beans to the sauce, stirring to coat them evenly.

Step 7

Simmer for an additional 15 minutes, stirring occasionally, until the beans are heated through and the sauce is slightly thickened.

Step 8

Remove the bay leaf and discard.

Step 9

Taste and adjust seasoning as needed, adding more salt or pepper if desired.

Step 10

Serve warm, garnished with chopped fresh parsley if using. Enjoy as a side dish, or over rice or crusty bread for a complete meal.

Nutrition Facts

Serving size	(1140.6g)

Amount per serving	% Daily Value*
Calories	1047.6

Total Fat 18.8g	0%
Saturated Fat 3.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1352.7mg	0%
Total Carbohydrate 167.9g	0%
Dietary Fiber 51.1g	0%
Total Sugars 11.3g
Protein 57.9g	0%

Vitamin D 0IU	0%
Calcium 563.2mg	0%
Iron 19.4mg	0%
Potassium 4253.6mg	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: 15.8%

Protein: 21.6%

Carbs: 62.6%