Low Sodium Beans with Farofa
Savor the vibrant flavors of Brazil with this heart-healthy, Low Sodium Beans with Farofa recipe—perfect for those seeking a lower-salt meal without compromising taste. Tender black beans simmered with aromatic garlic, onion, and spices pair beautifully with farofa, a crispy toasted cornmeal side dish enriched with parsley and butter. Featuring no-salt-added tomato paste, fresh lemon juice, and bay leaf, this dish achieves depth and richness while being mindful of sodium content. Ready in just over an hour, this wholesome, gluten-free recipe is perfect for a satisfying family dinner or a light lunch with a tropical twist. Serve hot with a sprinkle of fresh parsley or a lemon wedge for a final pop of brightness!
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Recipe Information
Ingredients
- 1 cup dried black beans
- 4 cups water
- 4 pieces garlic cloves, minced
- 1 medium onion, chopped
- 1 piece bay leaf
- 3 tablespoons olive oil
- 2 tablespoons no-salt-added tomato paste
- 1 tablespoon lemon juice
- 0.5 teaspoon black pepper
- 0.5 teaspoon ground coriander
- 1 cup cornmeal
- 0.25 cup parsley, finely chopped
- 2 tablespoons unsalted butter
Instructions
Rinse the dried black beans under cold water to remove any dirt or debris. Place them in a large bowl and cover with 3 cups of water. Let them soak overnight, or for at least 8 hours.
Drain and rinse the soaked beans. In a large pot, add the drained beans, 3 cups of water, bay leaf, and half of the chopped onion. Bring to a boil, then reduce the heat to a simmer. Cover and cook for about 45 minutes, or until the beans are tender.
While the beans are cooking, prepare the farofa. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add 2 minced garlic cloves and sauté until golden brown.
Stir in the cornmeal, continuously stirring to prevent burning, for about 5 minutes, until it becomes slightly golden and crispy. Remove from heat and set aside.
In another pan, heat the remaining 2 tablespoons of olive oil over medium heat. Add the remaining chopped onion and garlic, cooking until softened and fragrant, about 3 minutes.
Add no-salt-added tomato paste, lemon juice, black pepper, and ground coriander. Mix well and let it cook for another 2 minutes.
Add this mixture to the pot with the cooking beans once they’re tender. Mix well, and let it simmer uncovered for another 10 minutes to meld the flavors.
Stir in the unsalted butter into the farofa and mix in the chopped parsley. Serve the beans hot, topped generously with the prepared farofa.
Optionally, garnish with additional fresh parsley or a slice of lemon for added zest.
Nutrition Facts
Calories |
416 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.1 g | 22% | |
| Saturated Fat | 5.3 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 125 mg | 5% | |
| Total Carbohydrate | 57.5 g | 21% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 3.3 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 63 mg | 5% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 411 mg | 9% | |
*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.
