Low Sodium Frijoles de la Olla
Savor the wholesome simplicity of **Low Sodium Frijoles de la Olla**, a heart-healthy twist on the classic Mexican dish. This authentic recipe features tender pinto beans slow-simmered with aromatic staples like white onion, garlic, bay leaves, and fresh cilantro, creating a flavorful broth without relying on added salt. A drizzle of olive oil enhances the richness, while a touch of black pepper rounds out the taste. Perfect as a comforting side dish or a base for soups, tacos, and more, this dish is easy to prepare with minimal ingredients and focuses on letting the natural flavors of the beans shine. Ready in just around two hours, this low-sodium, plant-based recipe is an ideal choice for anyone seeking a hearty, nutritious meal.
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Recipe Information
Ingredients
- 2 cups Dried pinto beans
- 8 cups Water
- 1 medium White onion
- 4 Garlic cloves
- 2 Bay leaves
- 4 Cilantro sprigs
- 1 tablespoon Olive oil
- 1 teaspoon Black pepper
Instructions
Rinse the pinto beans under cold running water, removing any debris or discolored beans.
Place the rinsed beans in a large pot and fill with 8 cups of water. Allow the beans to soak overnight or for at least 8 hours.
After soaking, drain and rinse the beans thoroughly before returning them to the pot.
Add the 8 cups of fresh water to the drained beans.
Peel and cut the onion into quarters, and add to the pot.
Smash the garlic cloves gently with the side of a knife and add them to the pot along with the bay leaves.
Add the cilantro sprigs to the pot as well.
Drizzle the olive oil over the ingredients in the pot.
Bring the pot to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let simmer.
Cook for approximately 1.5 to 2 hours, or until the beans are tender. Stir occasionally, and make sure there is enough liquid covering the beans, adding a little more water if necessary.
Season with black pepper to your preference. Taste and adjust seasoning, keeping in mind that this is a low-sodium recipe.
Remove the bay leaves and cilantro sprigs before serving. Serve the beans warm with their broth.
Nutrition Facts
Calories |
713 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.6 g | 21% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 904 mg | 39% | |
| Total Carbohydrate | 110.8 g | 40% | |
| Dietary Fiber | 35.5 g | 127% | |
| Total Sugars | 6.0 g | ||
| Protein | 35.0 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 358 mg | 28% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 1893 mg | 40% | |
*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.
