Low Sodium Hearty Spinach Stew

Warm, comforting, and incredibly nourishing, this Low Sodium Hearty Spinach Stew is a perfect one-pot meal for those looking to enjoy bold flavors without the added salt. Packed with wholesome ingredients like fresh spinach, creamy cannellini beans, tender baby potatoes, and a medley of vibrant veggies, this stew is both filling and heart-healthy. Slow simmering in a low sodium vegetable broth enhanced with aromatic dried herbs like thyme, basil, and a touch of black pepper creates a depth of flavor that’s naturally satisfying. A splash of fresh lemon juice at the end adds a zesty brightness that ties it all together. Ready in just under an hour and serving up to six, it’s a nourishing option for busy weeknights or cozy weekends. Perfect for fans of low sodium recipes, healthy stews, and vegetable-packed dinners!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion, chopped
• 2 medium carrots, sliced
• 2 stalks celery stalks, sliced
• 3 cloves garlic, minced
• 2 cups tomatoes, diced
• 4 cups low sodium vegetable broth
• 8 cups fresh spinach, rinsed and chopped
• 1 15-ounce can cannellini beans, drained and rinsed
• 2 cups baby potatoes, quartered
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• 0 black pepper, to taste
• 1 bay leaf
• 1 tablespoon lemon juice

Directions

Step 1

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

Step 2

Add the chopped onions and sauté for about 5 minutes, or until they begin to soften.

Step 3

Stir in the sliced carrots and celery, and cook for another 5 minutes.

Step 4

Add the minced garlic and stir for another minute until fragrant.

Step 5

Add the diced tomatoes, and cook for about 5 minutes, allowing them to break down slightly.

Step 6

Pour in the low sodium vegetable broth and bring to a gentle boil.

Step 7

Add the chopped spinach, cannellini beans, and baby potatoes to the pot.

Step 8

Stir in the dried thyme, dried basil, and black pepper. Add the bay leaf.

Step 9

Reduce the heat to low and let the stew simmer for about 30 minutes, or until the potatoes are tender.

Step 10

Remove the bay leaf and stir in the lemon juice.

Step 11

Taste and adjust seasoning if necessary, though salt should be avoided for this low sodium recipe.

Step 12

Serve hot and enjoy your hearty, nutritious spinach stew.

Nutrition Facts

Serving size	(3248.0g)

Amount per serving	% Daily Value*
Calories	1387.7

Total Fat 33.5g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1157.9mg	0%
Total Carbohydrate 232.7g	0%
Dietary Fiber 55.8g	0%
Total Sugars 39.0g
Protein 59.8g	0%

Vitamin D 0IU	0%
Calcium 961.6mg	0%
Iron 28.4mg	0%
Potassium 8902.5mg	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: 20.5%

Protein: 16.3%

Carbs: 63.3%