Low Sodium Frijoles Molidos

Savor the rich, authentic flavors of **Low Sodium Frijoles Molidos**, a heart-healthy twist on the traditional Latin American refried beans. Made with tender pinto beans simmered to perfection, this recipe is packed with bold, smoky notes from ground cumin, oregano, and freshly sautéed garlic and onion—without the need for excess salt. The creamy texture is achieved by mashing the beans with a splash of the reserved cooking liquid, while a hint of fresh lime juice adds a zesty finish. Perfect as a wholesome side dish or a flavorful filling for tacos and burritos, these low-sodium mashed beans are vegan, customizable, and irresistibly delicious. Garnish with fresh cilantro for a fragrant, colorful touch, and enjoy this versatile dish guilt-free! Keywords: low sodium beans, refried beans recipe, healthy Latin recipes, vegan side dishes.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:120 mins

Total Time:135 mins

Servings: 4

Ingredients

• 1 cup dried pinto beans
• 6 cups water
• 2 tablespoons olive oil
• 0.5 cup white onion, finely chopped
• 2 pieces garlic cloves, minced
• 1 teaspoon ground cumin
• 0.5 teaspoon dried oregano
• 0.25 teaspoon black pepper
• 0.5 piece lime, juiced
• 2 tablespoons fresh cilantro, chopped (optional)

Directions

Step 1

Rinse and sort the pinto beans to remove any debris.

Step 2

Place the rinsed beans in a large bowl and cover them with water. Allow them to soak overnight or for at least 8 hours. Alternatively, use the quick soak method: place beans in a pot, cover with 2 inches of water, bring to a boil, and let them sit for 1 hour.

Step 3

Drain and rinse the soaked beans. Transfer them to a large pot and add 6 cups of fresh water.

Step 4

Bring the water with beans to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for 1.5 to 2 hours, or until the beans are tender.

Step 5

Once cooked, reserve 1 cup of the bean cooking liquid and drain the rest.

Step 6

In a large skillet over medium heat, add the olive oil.

Step 7

Add the chopped onion to the skillet and sauté until translucent, about 5 minutes.

Step 8

Stir in the minced garlic, ground cumin, dried oregano, and black pepper. Cook the spices with the onions and garlic for about 1 to 2 minutes until aromatic.

Step 9

Add the drained beans to the skillet and combine them with the onion mixture. Cook together, stirring occasionally, for about 10 minutes.

Step 10

Use a potato masher or an immersion blender to mash the beans to your desired consistency. For a thinner consistency, add some of the reserved bean cooking liquid, a little at a time, while mashing.

Step 11

Stir in the lime juice and adjust seasoning if necessary, keeping it low sodium by avoiding salt.

Step 12

Serve hot, garnished with fresh cilantro if desired. Enjoy as a side dish or a filling for tacos or burritos.

Nutrition Facts

Serving size	(1755.4g)

Amount per serving	% Daily Value*
Calories	563.5

Total Fat 29.9g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 3.1g
Cholesterol 0mg	0%
Sodium 470.3mg	0%
Total Carbohydrate 59.5g	0%
Dietary Fiber 18.1g	0%
Total Sugars 4.1g
Protein 18.0g	0%

Vitamin D 0IU	0%
Calcium 228.7mg	0%
Iron 6.1mg	0%
Potassium 994.0mg	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: 46.5%

Protein: 12.4%

Carbs: 41.1%