Low Sodium Hearty Beans Stew

Warm up with this comforting and wholesome Low Sodium Hearty Beans Stew—an easy, one-pot recipe that’s perfect for a nourishing family dinner or weekly meal prep. Packed with protein-rich kidney beans, black beans, and chickpeas, this stew features a medley of fresh vegetables like onions, carrots, celery, and spinach, while bold spices like cumin, oregano, and thyme add layers of flavor without the need for excess salt. A splash of lemon juice brightens the dish just before serving, making it both hearty and refreshing. Ready in under an hour, this low-sodium, high-fiber stew is a healthy way to satisfy your cravings while supporting heart health. Serve it with whole-grain bread or a crisp salad for a meal that’s as nutritious as it is delicious!

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion, diced
• 2 celery stalks, diced
• 1 carrot, diced
• 3 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 14.5 ounces canned no-salt-added tomatoes, diced
• 15 ounces canned no-salt-added kidney beans, rinsed and drained
• 15 ounces canned no-salt-added black beans, rinsed and drained
• 15 ounces canned no-salt-added chickpeas, rinsed and drained
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 0.5 teaspoon black pepper
• 2 cups fresh spinach, chopped
• 2 tablespoons lemon juice

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, celery, and carrot to the pot. Sauté for about 5 minutes, or until the vegetables begin to soften.

Step 3

Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.

Step 4

Pour in the low-sodium vegetable broth and add the diced tomatoes, kidney beans, black beans, and chickpeas.

Step 5

Add the bay leaf, thyme, oregano, cumin, and black pepper to the pot and stir well to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 25-30 minutes to allow the flavors to meld.

Step 7

Remove the bay leaf and stir in the chopped spinach. Cook for an additional 5 minutes until the spinach is wilted and tender.

Step 8

Stir in the lemon juice before serving, adjusting the seasoning to taste, adding more black pepper if desired.

Step 9

Ladle the stew into bowls and serve warm, paired with a crisp side salad or whole-grain bread if desired.

Nutrition Facts

Serving size	(3289.2g)

Amount per serving	% Daily Value*
Calories	1721.0

Total Fat 40.5g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 985.0mg	0%
Total Carbohydrate 269.0g	0%
Dietary Fiber 82.0g	0%
Total Sugars 38.1g
Protein 83.1g	0%

Vitamin D 0IU	0%
Calcium 854.5mg	0%
Iron 31.4mg	0%
Potassium 6459.0mg	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: 20.6%

Protein: 18.7%

Carbs: 60.7%