Ingredients

Scale

(Serves 6)

Pantry base:

2 tbsp olive oil
1 onion, diced (or 1 tbsp onion powder if fresh isn’t available)
3 garlic cloves, minced (or 1 tsp garlic powder)
1 (14.5 oz) can no-salt-added diced tomatoes (you love low-sodium!)
1 (15 oz) can no-salt-added white beans (cannellini or great northern)
1 (15 oz) can no-salt-added kidney beans or chickpeas
2 cups low-sodium vegetable broth (you love low-sodium!)
1 cup frozen corn or green beans (optional—you love convenience!)

Herbs & seasonings:

1 tsp dried oregano
1 tsp smoked paprika
½ tsp cumin
Pinch of red pepper flakes (optional—you love spicy!)
Salt & black pepper to taste (use reduced-sodium—you love low-sodium!)

Finish (if you have it):

Fresh parsley or cilantro
Lemon juice or vinegar (brightens flavor—you love citrus!)
Grated Parmesan (optional—you love savory depth!)

Instructions

1. Sauté aromatics:

Heat olive oil in large pot over medium heat. Add onion; cook 4–5 minutes until soft (skip if using powder). Stir in garlic; cook 30 seconds.

2. Build stew:

Add diced tomatoes (with juice), beans (drained and rinsed), broth, corn (if using), oregano, smoked paprika, cumin, red pepper flakes, salt, and pepper.

3. Simmer:

Bring to a gentle boil. Reduce heat; simmer 20–25 minutes, stirring occasionally, until flavors meld and stew thickens slightly.

4. Finish:

Stir in a splash of lemon juice or vinegar (if using). Taste and adjust seasoning.

5. Serve:

Ladle into bowls. Top with fresh herbs and optional Parmesan.

💡 Pro Tips for Perfection:
✅ Rinse canned beans—reduces sodium and prevents cloudiness.
✅ Use no-salt-added cans—full control over sodium (you love low-sodium!).
✅ Boost umami without salt:
→ Add 1 tsp nutritional yeast or a dash of soy sauce (use coconut aminos for GF/low-sodium)
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—no added sugars!
→ Net carbs: 22g/serving
✅ Low-carb/keto option (you love this!):
→ Reduce beans to ½ cup total; double non-starchy veggies (frozen spinach, zucchini)
→ Net carbs drop to 10g/serving
✅ Make ahead:
→ Keeps 5 days refrigerated or 3 months frozen
→ Flavors deepen overnight!

Storage & Serving Ideas

→ Fridge life: 5 days | Freezer: 3 months
→ Serving ideas:
→ With crusty bread or GF toast
→ Over cooked quinoa or cauliflower rice
→ As a light lunch with a side salad

Prep Time & Nutrition (per serving):