Low Sodium Hearty Beans Porridge

Warm, comforting, and packed with plant-based protein, this Low Sodium Hearty Beans Porridge is a nutritious twist on a classic dish. Perfect for anyone looking to reduce sodium without sacrificing flavor, this recipe combines an array of mixed dried beans with aromatic vegetables like onions, carrots, and celery, simmered to perfection in unsalted vegetable broth. Infused with fresh thyme, oregano, and a touch of black pepper, it achieves a deeply satisfying taste without relying on added salt. The result is a rich, wholesome bowl of goodness that’s both heart-healthy and satisfying, ideal for cozy family dinners or meal prep. Garnished with fresh parsley and ready to warm your soul, this recipe is a must-try for anyone seeking a flavorful low sodium meal.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:120 mins

Total Time:135 mins

Servings: 4

Ingredients

• 1 cup mixed dried beans (such as black beans, kidney beans, navy beans)
• 1 medium onion, finely chopped
• 1 large carrot, diced
• 2 celery stalk, chopped
• 3 cloves garlic, minced
• 6 cups unsalted vegetable broth
• 2 bay leaves
• 1 teaspoon fresh thyme leaves
• 1 teaspoon dried oregano
• 1 medium red bell pepper, chopped
• 0.5 teaspoon black pepper
• 2 tablespoons olive oil
• 2 tablespoons parsley, chopped for garnish

Directions

Step 1

Rinse the mixed dried beans thoroughly under cold water to remove any debris. Soak the beans in plenty of water overnight or for at least 8 hours.

Step 2

Drain and rinse the soaked beans. Set aside.

Step 3

In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrot, and celery. Saute for about 5-7 minutes until the vegetables are tender and the onion is translucent.

Step 4

Add the minced garlic and chopped red bell pepper to the pot and cook for another 2 minutes, stirring frequently.

Step 5

Pour in the unsalted vegetable broth and add the soaked beans, bay leaves, thyme, oregano, and black pepper. Stir well to combine.

Step 6

Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 90 minutes.

Step 7

Stir occasionally to ensure the beans do not stick to the bottom. Check the beans for tenderness. If they are not yet soft, continue simmering for another 20-30 minutes until they reach the desired consistency.

Step 8

Once the beans are tender, remove the bay leaves. Adjust seasoning if necessary, keeping in mind this is a low sodium recipe.

Step 9

Ladle the beans porridge into bowls and garnish with freshly chopped parsley before serving.

Step 10

Serve hot and enjoy your healthy, low sodium hearty beans porridge.

Nutrition Facts

Serving size	(2214.6g)

Amount per serving	% Daily Value*
Calories	1181.2

Total Fat 31.8g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 308.7mg	0%
Total Carbohydrate 175.6g	0%
Dietary Fiber 41.8g	0%
Total Sugars 28.3g
Protein 47.7g	0%

Vitamin D 0IU	0%
Calcium 418.7mg	0%
Iron 13.6mg	0%
Potassium 4310.7mg	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: 24.3%

Protein: 16.2%

Carbs: 59.6%