White Bean Veggie Saute

Bright, vibrant, and packed with wholesome nutrients, the White Bean Veggie Sauté is a quick and satisfying one-pan meal perfect for busy weeknights. This flavorful recipe combines tender white beans with a colorful medley of fresh vegetables—zucchini, red bell pepper, carrots, and baby spinach—sautéed in aromatic garlic and accented with dried thyme, oregano, and a zesty splash of lemon juice. Ready in just 35 minutes, this gluten-free and vegetarian dish is as versatile as it is delicious; enjoy it as a light main course or pair it with your favorite protein for a hearty side. With its simple preparation and nutrient-packed ingredients, this recipe is your answer to effortless, healthy cooking!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 1 medium, diced red bell pepper
• 1 medium, diced zucchini
• 1 medium, thinly sliced carrot
• 15 ounces, drained and rinsed canned white beans
• 2 cups baby spinach
• 2 tablespoons lemon juice
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 0.25 teaspoons red pepper flakes

Directions

Step 1

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

Step 2

Add the diced onion and sauté until it becomes translucent, about 3-4 minutes.

Step 3

Stir in the minced garlic and cook for another 30 seconds, until fragrant.

Step 4

Add the diced red bell pepper, zucchini, and sliced carrot to the skillet. Cook, stirring occasionally, for 5-7 minutes or until the vegetables start to soften.

Step 5

Stir in the drained white beans, dried thyme, dried oregano, salt, black pepper, and red pepper flakes. Mix well to combine and cook for 3 minutes to heat the beans through.

Step 6

Add the baby spinach to the skillet and stir until the leaves are wilted, about 2-3 minutes.

Step 7

Drizzle the lemon juice over the sauté and give it a final stir. Taste and adjust seasonings, if needed.

Step 8

Serve warm as a standalone dish or as a side to your favorite protein.

Nutrition Facts

Serving size	(1043.8g)

Amount per serving	% Daily Value*
Calories	1179.5

Total Fat 31.9g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 3.8g
Cholesterol 0mg	0%
Sodium 4603.5mg	0%
Total Carbohydrate 177.5g	0%
Dietary Fiber 41.2g	0%
Total Sugars 34.2g
Protein 53.2g	0%

Vitamin D 0IU	0%
Calcium 504.6mg	0%
Iron 14.5mg	0%
Potassium 3279.2mg	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: 23.7%

Protein: 17.6%

Carbs: 58.7%