Low Sodium Savory Stewed Beans

Warm, hearty, and packed with flavor, these Low Sodium Savory Stewed Beans are a wholesome alternative to store-bought options, perfect for anyone seeking a healthier yet satisfying meal. Made with dried pinto beans simmered to tender perfection in a fragrant medley of caramelized onions, garlic, and earthy spices like cumin and smoked paprika, this recipe delivers depth without relying on excess salt. Fresh parsley and a touch of lemon juice brighten the dish, while a low-sodium vegetable broth keeps the sodium levels in check. Ready in just a few simple steps (plus overnight soaking), this vegan and gluten-free comfort food is ideal as a standalone meal, hearty side dish, or even a flavorful topping for rice or crusty bread. With its rich flavors and nourishing ingredients, this recipe is a must-try for healthy eating enthusiasts.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:120 mins

Total Time:135 mins

Servings: 6

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

Directions

Step 1

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.

Step 2

Drain and rinse the soaked beans. Set aside.

Step 3

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.

Step 4

Add the minced garlic to the pot and sauté for another minute, until fragrant.

Step 5

Stir in the bay leaf, ground cumin, smoked paprika, dried oregano, and black pepper, cooking for 30 seconds to let the spices bloom.

Step 6

Add the drained beans to the pot along with the low sodium vegetable broth and water. Stir to combine.

Step 7

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.

Step 8

Check and stir occasionally, adding more water as needed to keep the beans submerged.

Step 9

Once the beans are tender, remove the bay leaf and discard.

Step 10

Stir in the lemon juice and chopped parsley. Taste and adjust seasoning if desired, although be mindful to maintain low sodium levels.

Step 11

Serve the stewed beans hot with additional chopped parsley for garnish if desired.

Nutrition Facts

Serving size	(2251.6g)

Amount per serving	% Daily Value*
Calories	966.6

Total Fat 32.1g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 0.8g
Cholesterol 0mg	0%
Sodium 1582.6mg	0%
Total Carbohydrate 140.7g	0%
Dietary Fiber 40.9g	0%
Total Sugars 18.5g
Protein 41.4g	0%

Vitamin D 0IU	0%
Calcium 439.1mg	0%
Iron 12.9mg	0%
Potassium 3400.2mg	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: 28.4%

Protein: 16.3%

Carbs: 55.3%