Low Sodium Frijoles Molidos
Low Sodium Frijoles Molidos is a heart-healthy twist on a traditional Latin staple, offering all the rich, smoky flavor without the extra salt. Made with creamy simmered pinto beans, aromatic garlic and onion, and a blend of ground cumin and dried oregano, this recipe is a celebration of earthy, wholesome ingredients. A touch of lime juice adds brightness, while fresh cilantro provides an optional burst of herbaceous freshness. Perfectly customizable, these refried beans can be mashed to your ideal texture and enjoyed as a flavorful side dish or a hearty filling for tacos and burritos. With simple pantry staples and minimal preparation, this dish proves that delicious comfort food can be both nourishing and low in sodium.
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Recipe Information
Ingredients
- 1 cup dried pinto beans
- 6 cups water
- 2 tablespoons olive oil
- 0.5 cup white onion, finely chopped
- 2 pieces garlic cloves, minced
- 1 teaspoon ground cumin
- 0.5 teaspoon dried oregano
- 0.25 teaspoon black pepper
- 0.5 piece lime, juiced
- 2 tablespoons fresh cilantro, chopped (optional)
Instructions
Rinse and sort the pinto beans to remove any debris.
Place the rinsed beans in a large bowl and cover them with water. Allow them to soak overnight or for at least 8 hours. Alternatively, use the quick soak method: place beans in a pot, cover with 2 inches of water, bring to a boil, and let them sit for 1 hour.
Drain and rinse the soaked beans. Transfer them to a large pot and add 6 cups of fresh water.
Bring the water with beans to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for 1.5 to 2 hours, or until the beans are tender.
Once cooked, reserve 1 cup of the bean cooking liquid and drain the rest.
In a large skillet over medium heat, add the olive oil.
Add the chopped onion to the skillet and sauté until translucent, about 5 minutes.
Stir in the minced garlic, ground cumin, dried oregano, and black pepper. Cook the spices with the onions and garlic for about 1 to 2 minutes until aromatic.
Add the drained beans to the skillet and combine them with the onion mixture. Cook together, stirring occasionally, for about 10 minutes.
Use a potato masher or an immersion blender to mash the beans to your desired consistency. For a thinner consistency, add some of the reserved bean cooking liquid, a little at a time, while mashing.
Stir in the lime juice and adjust seasoning if necessary, keeping it low sodium by avoiding salt.
Serve hot, garnished with fresh cilantro if desired. Enjoy as a side dish or a filling for tacos or burritos.
Nutrition Facts
Calories |
564 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.9 g | 38% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470 mg | 20% | |
| Total Carbohydrate | 59.5 g | 22% | |
| Dietary Fiber | 18.1 g | 65% | |
| Total Sugars | 4.1 g | ||
| Protein | 18.0 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 229 mg | 18% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 994 mg | 21% | |
*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.
