Low Sodium Bean and Halloumi Stew

Warm, hearty, and bursting with Mediterranean-inspired flavors, this Low Sodium Bean and Halloumi Stew is the ultimate comfort food for health-conscious eaters. Featuring golden, pan-seared halloumi cheese alongside a medley of vibrant vegetables like red bell pepper, zucchini, and carrots, this stew stands out as a wholesome, satisfying meal that’s low in sodium but rich in taste. Protein-packed cannellini beans and chickpeas create a filling base, while herbs like oregano and fresh parsley enhance its aromatic appeal. With just 15 minutes of prep time and simple one-pot cooking, this easy, delicious dish is perfect for busy weeknights or meal prepping. Serve it warm with crusty bread or a fresh salad for a balanced, nutrient-packed dinner that doesn’t skimp on flavor.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 250 grams Halloumi cheese
• 1 medium Onion, chopped
• 3 cloves Garlic, minced
• 1 medium Red bell pepper, diced
• 1 large Carrot, diced
• 1 medium Zucchini, diced
• 400 grams Canned low-sodium diced tomatoes
• 400 grams Canned low-sodium cannellini beans, drained and rinsed
• 400 grams Canned low-sodium chickpeas, drained and rinsed
• 500 milliliters Low-sodium vegetable broth
• 1 teaspoon Dried oregano
• 0.5 teaspoon Ground black pepper
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Begin by slicing the halloumi cheese into 1 cm thick slices.

Step 2

Heat 1 tablespoon of olive oil in a large pot over medium heat. Once hot, add the halloumi slices and cook for 2-3 minutes on each side or until golden brown. Remove halloumi from the pot and set aside.

Step 3

In the same pot, add the remaining 1 tablespoon of olive oil. Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 4

Add the minced garlic, diced red bell pepper, and carrot to the pot. Cook for another 3 minutes, stirring occasionally.

Step 5

Add the diced zucchini and cook for an additional 2 minutes.

Step 6

Stir in the canned diced tomatoes, cannellini beans, chickpeas, and vegetable broth. Add the dried oregano and ground black pepper, stirring well to combine.

Step 7

Bring the stew to a simmer, then reduce the heat to low. Cover the pot and let it simmer for 20 minutes, allowing the flavors to meld.

Step 8

After 20 minutes, cut the halloumi into bite-sized pieces and add it back into the pot. Stir to combine and let the stew cook for an additional 5 minutes.

Step 9

Remove the stew from the heat and stir in the freshly chopped parsley.

Step 10

Serve the stew warm in bowls, garnished with extra parsley if desired.

Nutrition Facts

Serving size	(2490.7g)

Amount per serving	% Daily Value*
Calories	2371.0

Total Fat 124.7g	0%
Saturated Fat 64.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1637.1mg	0%
Total Carbohydrate 209.7g	0%
Dietary Fiber 55.9g	0%
Total Sugars 52.0g
Protein 123.9g	0%

Vitamin D 0IU	0%
Calcium 2816.1mg	0%
Iron 18.4mg	0%
Potassium 4295.3mg	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: 45.7%

Protein: 20.2%

Carbs: 34.1%