Low Sodium Vegetarian Refried Beans
Transform your meals with this wholesome and flavorful Low Sodium Vegetarian Refried Beans recipe! Crafted with dried pinto beans, aromatic spices like cumin and smoked paprika, and a burst of freshness from lime juice, this dish is a healthy and satisfying twist on a classic favorite. Perfect for those watching their sodium intake, these refried beans rely on unsalted vegetable broth and quality ingredients for deep, delicious flavor without extra salt. Mash or blend to your desired texture and serve as a versatile side dish or use as a hearty filling for tacos, burritos, and tostadas. Ready in just over two hours, including simmering time for tender beans, this recipe is a surefire crowd-pleaser that’s vegetarian-friendly, nutrient-packed, and brimming with vibrant taste.
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Recipe Information
Ingredients
- 2 cups Dried pinto beans
- 6 cups Water
- 2 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Ground black pepper
- 1 tablespoon Fresh lime juice
- 0.5 cup Unsalted vegetable broth
- 2 tablespoons Chopped fresh cilantro (optional, for garnish)
Instructions
Rinse the dried pinto beans thoroughly under cool water and remove any debris.
In a large pot, combine the rinsed beans with 6 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer. Cover and cook for 90 minutes, or until the beans are tender. Stir occasionally and add more water if needed to keep the beans submerged.
Once the beans are cooked, drain and set aside, reserving 1 cup of the cooking liquid.
In a large skillet, heat the olive oil over medium heat.
Add the chopped onion and sauté for 5-7 minutes, or until soft and translucent.
Stir in the minced garlic, ground cumin, smoked paprika, and black pepper. Cook for 1 minute, stirring frequently, until fragrant.
Add the cooked beans to the skillet along with the reserved 1 cup of cooking liquid and 0.5 cup of unsalted vegetable broth.
Use a potato masher or the back of a large spoon to mash the beans to your desired consistency. For creamier refried beans, use an immersion blender.
Reduce the heat to low and cook for an additional 10 minutes, stirring frequently, to allow the flavors to meld and the mixture to thicken.
Stir in the fresh lime juice and adjust seasoning, if necessary. Remember to keep it low sodium by avoiding added salt.
Serve warm, topped with chopped fresh cilantro, if desired. Enjoy as a side or in your favorite dishes like tacos, burritos, or tostadas.
Nutrition Facts
Calories |
847 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 896 mg | 39% | |
| Total Carbohydrate | 112.5 g | 41% | |
| Dietary Fiber | 35.5 g | 127% | |
| Total Sugars | 7.0 g | ||
| Protein | 35.0 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 334 mg | 26% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 1906 mg | 41% | |
*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.
