Low Sodium Savory Stewed Beans
Discover the perfect balance of flavor and health with this Low Sodium Savory Stewed Beans recipe! Crafted with tender pinto beans, aromatic vegetables, and a medley of spices like smoked paprika and cumin, this dish is simmered to perfection in low sodium vegetable broth for a hearty and wholesome meal. The zesty touch of fresh lemon juice and parsley adds a bright, refreshing finish to complement the rich depth of the slow-cooked beans. With minimal prep and easy-to-follow steps, this recipe is ideal for anyone seeking a nutritious, low-sodium, and protein-packed comfort food option. Serve as a satisfying main or versatile side dish that’s perfect for pairing with rice, crusty bread, or a crisp salad.
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Recipe Information
Ingredients
- 2 cups dried pinto beans
- 2 tablespoons extra virgin olive oil
- 1 large yellow onion, chopped
- 1 medium carrot, diced
- 1 medium celery stalk, diced
- 3 garlic cloves, minced
- 1 bay leaf
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 0.5 teaspoon freshly ground black pepper
- 4 cups low sodium vegetable broth
- 2 cups water
- 2 tablespoons fresh parsley, chopped
- 1 small lemon, juiced
Instructions
Rinse the dried beans thoroughly under cold water to remove any dirt or debris. Place them in a large bowl and cover with water. Leave them to soak overnight, or for at least 8 hours.
Drain and rinse the soaked beans. Set aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion, diced carrot, and diced celery. Sauté for about 5 minutes or until the vegetables are softened.
Add the minced garlic to the pot and sauté for another minute, until fragrant.
Stir in the bay leaf, ground cumin, smoked paprika, dried oregano, and black pepper, cooking for 30 seconds to let the spices bloom.
Add the drained beans to the pot along with the low sodium vegetable broth and water. Stir to combine.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for about 1.5 to 2 hours, or until the beans are tender.
Check and stir occasionally, adding more water as needed to keep the beans submerged.
Once the beans are tender, remove the bay leaf and discard.
Stir in the lemon juice and chopped parsley. Taste and adjust seasoning if desired, although be mindful to maintain low sodium levels.
Serve the stewed beans hot with additional chopped parsley for garnish if desired.
Nutrition Facts
Calories |
967 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1583 mg | 69% | |
| Total Carbohydrate | 140.7 g | 51% | |
| Dietary Fiber | 40.9 g | 146% | |
| Total Sugars | 18.5 g | ||
| Protein | 41.4 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 439 mg | 34% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 3400 mg | 72% | |
*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.
