Heart-Healthy Frijoles Molidos

Experience the wholesome comfort of Heart-Healthy Frijoles Molidos, a flavorful twist on a classic Latin dish that’s as nutritious as it is delicious. Made with protein-packed dried black beans, aromatic garlic, and a medley of warm spices like cumin and smoked paprika, this silky bean purée is brought to life with a touch of zesty lime juice and a sprinkle of fresh cilantro. This recipe swaps traditional fats for olive oil, making it a heart-smart choice without sacrificing depth and richness. Perfect as a dip, spread, or side dish, these creamy mashed beans are both versatile and satisfying, offering a health-conscious way to enjoy bold, authentic flavors.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:100 mins

Total Time:115 mins

Servings: 4

Ingredients

• 1 cup dried black beans
• 4 cups water
• 2 tablespoons olive oil
• 1 small white onion
• 2 medium garlic cloves
• 1 teaspoon cumin powder
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon lime juice
• 2 tablespoons fresh cilantro

Directions

Step 1

Start by rinsing the dried black beans under cool water in a colander to remove any debris. Once cleaned, place the beans in a large bowl and cover them with cold water; let them soak overnight or for at least 8 hours.

Step 2

Drain and rinse the soaked beans. Transfer them to a medium saucepan and add 4 cups of fresh water. Bring the beans to a boil, then reduce the heat to low and let them simmer, covered, for about 60-70 minutes or until the beans are soft and tender. Stir occasionally to prevent them from sticking.

Step 3

While the beans are cooking, finely chop the white onion and mince the garlic cloves.

Step 4

In a skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes or until it becomes translucent.

Step 5

Add the minced garlic to the onions and continue to cook for another 1-2 minutes, being careful not to burn the garlic.

Step 6

Once the beans are cooked and tender, drain them and reserve about 1 cup of the cooking liquid.

Step 7

Transfer the drained beans into a food processor or blender. Add the sautéed onions and garlic, cumin powder, smoked paprika, salt, and black pepper.

Step 8

Blend the mixture until smooth and creamy, adding the reserved cooking liquid a little at a time to reach your desired consistency. The texture should be smooth and spreadable but not too runny.

Step 9

Transfer the frijoles molidos to a serving bowl and stir in the lime juice. Adjust seasoning with additional salt and pepper if necessary.

Step 10

Garnish with chopped fresh cilantro and serve warm.

Nutrition Facts

Serving size	(1292.4g)

Amount per serving	% Daily Value*
Calories	551.5

Total Fat 29.7g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 3.1g
Cholesterol 0mg	0%
Sodium 1640.0mg	0%
Total Carbohydrate 56.6g	0%
Dietary Fiber 18.1g	0%
Total Sugars 4.3g
Protein 18.1g	0%

Vitamin D 0IU	0%
Calcium 170.8mg	0%
Iron 6.3mg	0%
Potassium 919.1mg	0%

*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.

Source of Calories

Fat: 47.2%

Protein: 12.8%

Carbs: 40.0%