Low Fat White Beans in Tomato Sauce

Savor the warmth and heartiness of this Low Fat White Beans in Tomato Sauce, a simple yet flavorful dish that's perfect for healthy weeknight dinners. Packed with tender white beans, robust crushed tomatoes, and a medley of aromatic spices like smoked paprika and oregano, this recipe delivers comfort without the extra calories. A touch of olive oil enhances the richness, while red pepper flakes add a kick of optional spice. Ready in just 40 minutes, this one-pan wonder offers a wholesome, plant-based meal that's high in protein and low in fat. Serve it with crusty bread or a crisp side salad, and garnish with fresh parsley for a pop of brightness—perfect for clean eating enthusiasts and busy families alike.

Nutriscore Rating: 88/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 3 cups cooked white beans (such as cannellini or great northern beans)
• 1 teaspoons olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 28-ounce can canned crushed tomatoes
• 1 cup low-sodium vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 0.25 teaspoons red pepper flakes (optional, for heat)
• 2 tablespoons fresh parsley, chopped (for garnish)
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper

Directions

Step 1

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

Step 2

Add the finely chopped onion and sauté for 3-4 minutes, or until softened and translucent.

Step 3

Stir in the minced garlic and cook for another 30 seconds, being careful not to let it burn.

Step 4

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

Step 5

Add the dried oregano, smoked paprika, red pepper flakes (if using), salt, and black pepper. Stir well to distribute the seasonings evenly.

Step 6

Bring the mixture to a gentle simmer and allow it to cook for 10 minutes, stirring occasionally, so the flavors can meld.

Step 7

Add the cooked white beans to the tomato sauce and fold them in gently to coat them in the sauce.

Step 8

Simmer uncovered for another 15 minutes, stirring occasionally, until the sauce has thickened slightly and the beans are heated through.

Step 9

Taste and adjust the seasoning with additional salt or pepper, if needed.

Step 10

Serve hot, garnished with freshly chopped parsley. Pair with crusty bread or a side salad for a complete meal.

Nutrition Facts

Serving size	(1883.2g)

Amount per serving	% Daily Value*
Calories	1416.2

Total Fat 18.7g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 2329.7mg	0%
Total Carbohydrate 245.3g	0%
Dietary Fiber 63.8g	0%
Total Sugars 41.5g
Protein 84.7g	0%

Vitamin D 0IU	0%
Calcium 712.8mg	0%
Iron 23.3mg	0%
Potassium 6574.5mg	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: 11.3%

Protein: 22.8%

Carbs: 65.9%