Low Sodium Casamiento
Experience the comforting flavors of El Salvador with this Low Sodium Casamiento, a nutritious twist on the traditional rice-and-beans dish. Packed with protein-rich black beans, nutty brown rice, and vibrant vegetables like red bell pepper and onion, this recipe is seasoned with aromatic cumin, oregano, and fresh cilantro to deliver bold flavors without the need for extra salt. Simmered in low-sodium vegetable broth, the rice absorbs a rich, savory depth, while a squeeze of fresh lime brightens the dish for a perfect finish. Simple yet hearty, this one-pot wonder makes an ideal side or satisfying main for anyone aiming to lower their sodium intake without sacrificing deliciousness. Ready in just under 1.5 hours, it’s an easy, wholesome meal for the whole family!
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Recipe Information
Ingredients
- 1 cup Dried black beans
- 4 cups Water
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 cup Brown rice
- 2 cups Low-sodium vegetable broth
- 1 medium Red bell pepper, diced
- 1 teaspoon Ground cumin
- 1 teaspoon Oregano
- 0.5 cup Fresh cilantro, chopped
- 0.5 teaspoon Ground black pepper
- 1 whole Lime, cut into wedges for serving
Instructions
Rinse the dried black beans under cold water to remove any dirt or stones. Soak them overnight in a large bowl with enough water to cover the beans by at least 2 inches.
Drain and rinse the soaked beans, then place them in a large saucepan with 4 cups of water. Bring to a boil over medium-high heat, reduce the heat to low, and simmer the beans for about 40-50 minutes until tender. Drain and set aside.
In a large pan over medium heat, add the olive oil. Once hot, add the chopped onion and sauté for about 5 minutes until translucent.
Add the minced garlic and sauté for another 1 minute until fragrant.
Stir in the brown rice and cook for another 2 minutes, allowing the grains to toast lightly.
Pour in the low-sodium vegetable broth and bring it to a boil. Reduce the heat to low, cover, and cook the rice for about 30-35 minutes until the rice is tender and liquid is absorbed.
Meanwhile, in a separate pan over medium heat, cook the diced red bell pepper with a little olive oil until softened, about 5 minutes.
Once the rice is cooked, gently fold in the cooked beans, red bell pepper, ground cumin, oregano, black pepper, and fresh cilantro until combined.
Serve hot, garnished with lime wedges on the side for squeezing over the casamiento.
Nutrition Facts
Calories |
893 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 43% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 779 mg | 34% | |
| Total Carbohydrate | 129.5 g | 47% | |
| Dietary Fiber | 30.3 g | 108% | |
| Total Sugars | 15.3 g | ||
| Protein | 27.7 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 313 mg | 24% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 1955 mg | 42% | |
*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.
