Heart-Healthy Beans Pottage

Packed with fiber, plant-based protein, and vibrant vegetables, the Heart-Healthy Beans Pottage is a wholesome, nourishing meal that’s as delicious as it is good for you. Featuring a medley of dried mixed beans simmered to tender perfection with savory aromatics like garlic, onion, and smoked paprika, this dish is elevated with nutrient-rich additions such as carrots, spinach, and celery. A light splash of lemon juice and fresh parsley at the end adds a burst of freshness to every spoonful. Perfect for meal prepping or a cozy family dinner, this one-pot wonder is low in sodium and brimming with earthy, hearty flavors. Ready in under two hours, including prep, this high-fiber vegan pottage is a heart-healthy choice that satisfies and sustains.

Nutriscore Rating: 89/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 500 grams dried mixed beans
• 2 tablespoons olive oil
• 1 large, chopped onion
• 3 minced garlic cloves
• 2 medium, diced carrot
• 2 diced celery stalks
• 1 diced red bell pepper
• 3 large, chopped tomatoes
• 1 liter low-sodium vegetable broth
• 1 bay leaf
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper
• 100 grams, roughly chopped spinach leaves
• 2 tablespoons, chopped fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the dried mixed beans thoroughly under cold water. Soak them in a large bowl with enough water to submerge the beans by at least 5 cm overnight for best results, or for at least 8 hours.

Step 2

Drain and rinse the beans after soaking. Set aside.

Step 3

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 4

Stir in the minced garlic and cook for another minute until fragrant.

Step 5

Add the diced carrot, celery, and red bell pepper to the pot. Cook for 5—7 minutes, or until the vegetables begin to soften.

Step 6

Stir in the chopped tomatoes and continue cooking for an additional 5 minutes.

Step 7

Pour in the low-sodium vegetable broth and add the drained beans, bay leaf, smoked paprika, thyme, and black pepper. Stir well to combine.

Step 8

Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 60—75 minutes, or until the beans are tender. Stir occasionally and add water if needed to maintain a stew-like consistency.

Step 9

Once the beans are cooked, remove the bay leaf from the pot.

Step 10

Add the chopped spinach leaves and cook for another 5 minutes until wilted.

Step 11

Stir in the chopped fresh parsley and lemon juice just before serving.

Step 12

Serve the beans pottage warm, garnished with additional parsley if desired. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	3043.1 grams (3043.1g)

Amount per serving	% Daily Value*
Calories	2440

Total Fat 38.30g	49%
Saturated Fat 6.30g	32%
Polyunsaturated Fat 3.00g
Cholesterol 0mg	0%
Sodium 1219mg	53%
Total Carbohydrate 408.60g	149%
Dietary Fiber 101.50g	363%
Total Sugars 53.60g
Protein 121.20g	242%

Vitamin D 0IU	0%
Calcium 926mg	71%
Iron 34mg	188%
Potassium 10915mg	232%

*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: 14.0%

Protein: 19.7%

Carbs: 66.3%