Low Sodium Hearty Beans with Vegetables
Savor the comforting flavors of this Low Sodium Hearty Beans with Vegetables recipe – a nutritious, wholesome one-pot meal that's perfect for any occasion. Packed with protein-rich kidney and cannellini beans, colorful vegetables like carrots, celery, and red bell pepper, and infused with aromatic herbs such as thyme and oregano, this dish is both heart-healthy and full of flavor. Simmered in low-sodium vegetable broth and finished with a splash of bright lemon juice and fresh parsley, it’s a satisfying option for those looking to lower their salt intake without sacrificing taste. With just 15 minutes of prep time and a gentle simmer on the stove, this hearty and filling recipe is ideal served on its own or paired with crusty bread or brown rice. Perfect for cozy family dinners or meal prep, it’s a flavorful, low-sodium alternative you'll return to again and again.
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Ingredients
- 1 cup dried kidney beans
- 1 cup dried cannellini beans
- 2 tablespoons olive oil
- 1 medium yellow onion
- 3 medium carrots
- 2 celery stalks
- 1 medium red bell pepper
- 3 garlic cloves
- 6 cups low sodium vegetable broth
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 cup fresh parsley
- 0.5 teaspoon fresh ground black pepper
- 1 tablespoon lemon juice
Directions
Step 1
Rinse the kidney beans and cannellini beans under cold water, then place them in a large bowl. Cover with fresh water and let them soak overnight or for at least 8 hours. Drain and rinse the beans before using.
Step 2
In a large stockpot or Dutch oven, heat the olive oil over medium heat.
Step 3
Chop the onion, carrots, and celery into small uniform pieces. Add them to the pot and sauté for about 5 minutes until they begin to soften.
Step 4
Dice the red bell pepper and mince the garlic. Add them to the pot and cook for an additional 3 minutes, stirring frequently.
Step 5
Add the soaked and drained beans to the pot, followed by the low sodium vegetable broth.
Step 6
Stir in the bay leaf, dried thyme, and dried oregano.
Step 7
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for approximately 1.5 to 2 hours, or until the beans are tender. Stir occasionally and add more broth or water if the mixture becomes too thick.
Step 8
Once the beans are soft, remove the bay leaf. Chop fresh parsley and add to the pot along with the fresh ground black pepper and lemon juice.
Step 9
Taste the beans and adjust the seasoning as needed. Remember that this is a low-sodium recipe, so be mindful of any added salt.
Step 10
Serve the hearty beans hot, garnished with additional fresh parsley if desired. Enjoy as a standalone dish or alongside brown rice or crusty bread.
Nutrition Facts
| Serving size | (2442.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1481.3 |
| Total Fat 32.3g | 0% |
| Saturated Fat 5.3g | 0% |
| Polyunsaturated Fat 3.1g | |
| Cholesterol 0mg | 0% |
| Sodium 1563.1mg | 0% |
| Total Carbohydrate 231.6g | 0% |
| Dietary Fiber 75.6g | 0% |
| Total Sugars 31.7g | |
| Protein 78.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 761.6mg | 0% |
| Iron 30.5mg | 0% |
| Potassium 6858.9mg | 0% |
Source of Calories