Low Sodium Refried Black Beans
Indulge in the rich and hearty flavor of these Low Sodium Refried Black Beans, a healthier twist on the classic dish perfect for anyone looking to reduce their salt intake without sacrificing taste. Made from scratch with dried black beans, aromatic garlic and onions, earthy cumin, and smoky paprika, this high-fiber recipe delivers authentic Mexican-inspired goodness. The beans are simmered until tender and mashed to creamy perfection, enhanced with a splash of bright lime juice and fresh cilantro for a refreshing finish. Serve as a wholesome side dish, taco filling, or a tasty dip for nachos. With simple ingredients and easy-to-follow steps, this satisfying, low-sodium recipe is a must-try for meal prep or weeknight dinners.
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Recipe Information
Ingredients
- 2 cups dried black beans
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 5 cups water or low-sodium vegetable broth
- 1 tablespoon lime juice
- 0.25 cup fresh cilantro, chopped
Instructions
Rinse the black beans thoroughly under cold water and place them in a large bowl. Cover the beans with plenty of fresh water and let them soak for at least 6-8 hours or overnight. This helps reduce cooking time and aids in easier digestion.
Drain the soaked beans and rinse them again. Transfer the beans to a large pot and add 5 cups of water or low-sodium vegetable broth.
Bring the beans to a boil over high heat. Once boiling, reduce the heat to a simmer and cover the pot. Cook the beans for about 1.5 to 2 hours or until they are tender. Check occasionally and add more water if necessary to keep the beans submerged.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
Add the minced garlic to the skillet and cook for another 2 minutes until fragrant.
Stir in the cumin, smoked paprika, and black pepper, and cook for another minute to toast the spices.
Once the beans are cooked, drain them, reserving some of the cooking liquid. Add the beans to the skillet with the onion, garlic, and spices.
Using a potato masher or the back of a fork, mash the beans to your desired consistency, gradually adding reserved cooking liquid as needed to keep the beans moist and to achieve a creamy texture.
Stir in the lime juice and fresh cilantro, mixing well to combine all flavors.
Taste and adjust the seasoning if necessary. Serve hot as a side or use as a filling for tacos or burritos.
Nutrition Facts
Calories |
834 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 862 mg | 37% | |
| Total Carbohydrate | 110.0 g | 40% | |
| Dietary Fiber | 37.0 g | 132% | |
| Total Sugars | 9.0 g | ||
| Protein | 36.2 g | 72% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 207 mg | 16% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 1791 mg | 38% | |
*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.
