Low Sodium Beans with Farofa

Discover a flavorful and heart-healthy twist on a Brazilian classic with this Low Sodium Beans with Farofa recipe. Perfect for those looking to reduce salt intake without compromising taste, this dish combines tender black beans simmered with fragrant garlic, onion, and no-salt-added tomato paste, spiced with a hint of coriander and lemon juice for a zesty kick. Paired with a golden, buttery farofa made from lightly toasted cornmeal and fresh parsley, this meal is a nourishing and satisfying way to enjoy authentic flavors. Ready in just over an hour and serving up to four, it’s a wholesome option for weeknight dinners or meal prep. Serve the beans and farofa together for a complete protein-rich dish that’s both vibrant and comforting.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 1 cup dried black beans
• 4 cups water
• 4 pieces garlic cloves, minced
• 1 medium onion, chopped
• 1 piece bay leaf
• 3 tablespoons olive oil
• 2 tablespoons no-salt-added tomato paste
• 1 tablespoon lemon juice
• 0.5 teaspoon black pepper
• 0.5 teaspoon ground coriander
• 1 cup cornmeal
• 0.25 cup parsley, finely chopped
• 2 tablespoons unsalted butter

Directions

Step 1

Rinse the dried black beans under cold water to remove any dirt or debris. Place them in a large bowl and cover with 3 cups of water. Let them soak overnight, or for at least 8 hours.

Step 2

Drain and rinse the soaked beans. In a large pot, add the drained beans, 3 cups of water, bay leaf, and half of the chopped onion. Bring to a boil, then reduce the heat to a simmer. Cover and cook for about 45 minutes, or until the beans are tender.

Step 3

While the beans are cooking, prepare the farofa. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add 2 minced garlic cloves and sauté until golden brown.

Step 4

Stir in the cornmeal, continuously stirring to prevent burning, for about 5 minutes, until it becomes slightly golden and crispy. Remove from heat and set aside.

Step 5

In another pan, heat the remaining 2 tablespoons of olive oil over medium heat. Add the remaining chopped onion and garlic, cooking until softened and fragrant, about 3 minutes.

Step 6

Add no-salt-added tomato paste, lemon juice, black pepper, and ground coriander. Mix well and let it cook for another 2 minutes.

Step 7

Add this mixture to the pot with the cooking beans once they’re tender. Mix well, and let it simmer uncovered for another 10 minutes to meld the flavors.

Step 8

Stir in the unsalted butter into the farofa and mix in the chopped parsley. Serve the beans hot, topped generously with the prepared farofa.

Step 9

Optionally, garnish with additional fresh parsley or a slice of lemon for added zest.

Nutrition Facts

Serving size	(1629.8g)

Amount per serving	% Daily Value*
Calories	1676.3

Total Fat 75.8g	0%
Saturated Fat 21.9g	0%
Polyunsaturated Fat 4.4g
Cholesterol 62mg	0%
Sodium 515.4mg	0%
Total Carbohydrate 227.6g	0%
Dietary Fiber 36.5g	0%
Total Sugars 11.7g
Protein 36.0g	0%

Vitamin D 0IU	0%
Calcium 322.3mg	0%
Iron 17.2mg	0%
Potassium 1985.4mg	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: 39.3%

Protein: 8.3%

Carbs: 52.4%