Heart-Healthy Frijoles Molidos
Elevate your side dish game with this Heart-Healthy Frijoles Molidos recipe, a wholesome take on traditional refried beans that’s brimming with flavor and nutrition. Featuring nutrient-packed black beans, aromatic sautéed onion and garlic, and bold seasonings like smoky paprika and earthy cumin, this recipe skips the lard in favor of heart-friendly olive oil. The beans are blended to creamy perfection with a splash of reserved cooking liquid, delivering a smooth texture without compromising on richness. A touch of lime juice adds brightness, while fresh cilantro enhances the dish with a burst of freshness. Perfect as a dip, spread, or side, this guilt-free delight is vegetarian, gluten-free, and ideal for anyone seeking flavorful yet healthy options. Easy to prepare and beautifully versatile, it’s a crowd-pleaser destined to become a household favorite!
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Recipe Information
Ingredients
- 1 cup dried black beans
- 4 cups water
- 2 tablespoons olive oil
- 1 small white onion
- 2 medium garlic cloves
- 1 teaspoon cumin powder
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lime juice
- 2 tablespoons fresh cilantro
Instructions
Start by rinsing the dried black beans under cool water in a colander to remove any debris. Once cleaned, place the beans in a large bowl and cover them with cold water; let them soak overnight or for at least 8 hours.
Drain and rinse the soaked beans. Transfer them to a medium saucepan and add 4 cups of fresh water. Bring the beans to a boil, then reduce the heat to low and let them simmer, covered, for about 60-70 minutes or until the beans are soft and tender. Stir occasionally to prevent them from sticking.
While the beans are cooking, finely chop the white onion and mince the garlic cloves.
In a skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes or until it becomes translucent.
Add the minced garlic to the onions and continue to cook for another 1-2 minutes, being careful not to burn the garlic.
Once the beans are cooked and tender, drain them and reserve about 1 cup of the cooking liquid.
Transfer the drained beans into a food processor or blender. Add the sautéed onions and garlic, cumin powder, smoked paprika, salt, and black pepper.
Blend the mixture until smooth and creamy, adding the reserved cooking liquid a little at a time to reach your desired consistency. The texture should be smooth and spreadable but not too runny.
Transfer the frijoles molidos to a serving bowl and stir in the lime juice. Adjust seasoning with additional salt and pepper if necessary.
Garnish with chopped fresh cilantro and serve warm.
Nutrition Facts
Calories |
126 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.0 g | 9% | |
| Saturated Fat | 0.9 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 358 mg | 16% | |
| Total Carbohydrate | 12.5 g | 5% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 0.3 g | ||
| Protein | 4.3 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 45 mg | 3% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 193 mg | 4% | |
*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.
