Heat oil in a large pot over medium-high heat. Add onion once the oil shimmers. Sauté until onion starts to turn golden brown.
Add garlic and spices. Saute 2-3 more minutes until you can smell the garlic and spices.
Add the tomatoes and tomato paste. Stir until all of the ingredients combine into a paste.
Add vegetable stock, turn heat to high and bring to a boil.
Reduce heat to a simmer, then add the beans. Cook uncovered for 10-15 minutes until the beans are tender.
OPTIONAL: You can add 1 pound of lean ground beef or lean ground turkey. If adding ground meat to the recipe, increase vegetable stock to 4 cups.
OPTIONAL TOPPINGS: Can top with reduced fat shredded cheese, 2% greek yogurt and sliced green onions
Serving Size 1 cup
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.