Low Sodium Refried Beans

These Low Sodium Refried Beans are a healthy, flavorful, and easy-to-make side dish that’s perfect for anyone looking for a low-salt, plant-based option. Made with black beans, cumin, garlic, and smoked paprika, these beans offer a rich, savory taste without the added sodium of traditional canned refried beans. This simple recipe is quick to prepare and can be easily customized with optional ingredients like jalapeños for a spicy kick. Whether you’re looking for a healthy taco filling, dip, or side dish, these refried beans are a versatile addition to any meal. They’re vegan, gluten-free, and dairy-free, making them a great choice for a variety of diets.

Ingredients

• 2 (15 oz) cans black beans (do not drain)
• 1 ½ teaspoons cumin
• 1 teaspoon paprika
• ¾ teaspoon garlic powder
• ½ teaspoon smoked paprika
• ¼ teaspoon onion powder
• Salt to taste
• Pepper to taste
• 2 tablespoons minced onion
• 1 tablespoon fresh-squeezed lime juice
• 1 ½ tablespoons dairy-free butter
• 1 tablespoon garlic-infused olive oil

Optional:

• 2-4 teaspoons jalapeño (seeds removed, add to taste)

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Instructions

1. Open the cans of black beans and do not drain.
2. In a medium-sized saucepan, add the beans (with their canning liquid) and all other ingredients. Stir well to combine.
3. Cook over medium-high heat, stirring frequently to prevent the beans from sticking to the pan.
4. Bring the beans to a boil, then reduce the heat to medium-low and simmer for about 10 minutes, stirring occasionally. If the beans continue to boil after reducing the heat, lower the temperature further.
5. Once the sauce begins to thicken, use a potato masher or large fork to mash the beans to your desired consistency, similar to traditional refried beans.
6. After mashing, continue to cook the beans on low heat for another 5 minutes, stirring constantly to avoid sticking.
7. Serve immediately and enjoy!

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Why You’ll Love This Recipe

• Low Sodium: This recipe uses no added salt (other than optional seasonings), making it a healthier alternative to store-bought refried beans.
• Simple & Quick: With pantry staples and a few fresh ingredients, you can prepare delicious refried beans in about 20 minutes.
• Vegan & Dairy-Free: Made with dairy-free butter and garlic-infused olive oil, this recipe is perfect for those with dietary restrictions or following plant-based diets.
• Flavorful & Customizable: A blend of cumin, paprika, and garlic gives these beans a rich, savory flavor, with the option to add jalapeños for a spicy kick!

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Tips

• Don’t Drain the Beans: The canning liquid helps create a creamy texture, so be sure to include it in the recipe.
• Adjust Consistency: For creamier beans, mash them more thoroughly. For a chunkier texture, mash lightly.
• Stir Often: Keep an eye on the beans while cooking to ensure they don’t stick or burn. Stir frequently during simmering.

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Variations and Substitutions

• Spicy Option: Add more jalapeño or chili flakes if you prefer a spicier version.
• Add Vegetables: For added flavor, sauté some bell peppers or tomatoes with the onions before adding the beans.
• Different Beans: Swap black beans for pinto beans for a more traditional refried bean flavor.
• Oil-Free: Skip the garlic-infused olive oil and use water or vegetable broth to sauté the onions for a lighter version.

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FAQs

Can I make these beans ahead of time?
Yes! These refried beans can be stored in an airtight container in the fridge for up to 5 days. Reheat on the stovetop or in the microwave before serving.

Can I freeze the refried beans?
Absolutely! Let the beans cool completely, then transfer them to a freezer-safe container. They’ll keep for up to 3 months. Thaw overnight in the fridge and reheat when ready to serve.

What can I use instead of garlic-infused olive oil?
You can substitute regular olive oil or any neutral oil (such as avocado oil) for a milder taste.

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Serving

• Serve these refried beans as a side dish with Mexican-inspired meals like tacos, burritos, or enchiladas.
• Use as a filling for wraps or as a topping for salads and bowls.
• Pair with rice, grilled vegetables, or quinoa for a complete meal.

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Suggestions

• Top with Fresh Herbs: Garnish with cilantro or green onions for added freshness and flavor.
• Add Cheese or Avocado: For a creamy touch, top with shredded cheese (or vegan cheese) or a few slices of avocado.
• Serve with Tortilla Chips: Use as a dip with crispy tortilla chips for a delicious appetizer or snack.