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Low Sodium Beans And Rice Recipe

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Low Sodium Refried Beans The Kidney Dietitian
Low Sodium Refried Beans The Kidney Dietitian from www.thekidneydietitian.org

Description

If you are looking for a healthy and tasty meal that is low in sodium, this beans and rice recipe is perfect for you! It is a hearty and flavorful dish that is easy to make, and it is also budget-friendly. This recipe is perfect for those who are watching their sodium intake due to health concerns, as it uses low-sodium beans and other ingredients.

Prep Time

The prep time for this recipe is approximately 10 minutes. You will need to gather your ingredients, rinse your beans, and chop your vegetables.

Cook Time

The cook time for this recipe is approximately 30 minutes. You will need to cook your rice and beans, sauté your vegetables, and then combine everything together.

Ingredients

  • 1 cup of brown rice
  • 1 can of low-sodium black beans
  • 1 can of low-sodium kidney beans
  • 1 red bell pepper, chopped
  • 1 yellow onion, chopped
  • 2 cloves of garlic, minced
  • 1 tablespoon of olive oil
  • 1 teaspoon of cumin
  • 1 teaspoon of chili powder
  • 1/2 teaspoon of paprika
  • Salt and pepper to taste

Equipment

  • A large pot for cooking rice
  • A medium pot for cooking beans
  • A frying pan for sautéing vegetables
  • A wooden spoon for stirring
  • A knife and cutting board for chopping vegetables

Method

  1. Cook the brown rice according to the package instructions.
  2. Rinse the black and kidney beans in a colander and set aside.
  3. Heat the olive oil in a frying pan over medium heat.
  4. Add the chopped onion and bell pepper to the frying pan and sauté until the vegetables are tender, about 5-7 minutes.
  5. Add the minced garlic to the frying pan and cook for an additional 1-2 minutes.
  6. Add the cumin, chili powder, and paprika to the frying pan and stir to combine with the vegetables.
  7. Add the rinsed beans to a medium pot and cook over medium heat until heated through, about 5-7 minutes.
  8. Combine the cooked rice, sautéed vegetables, and heated beans in a large pot.
  9. Stir to combine all ingredients and heat over low heat until everything is heated through.
  10. Add salt and pepper to taste.

Notes

This recipe can be easily modified to suit your taste preferences. You can add more or less spices depending on your preference, and you can also add other vegetables like corn or tomatoes to the mix. This recipe is also great for meal prep, as it makes several servings that can be reheated for a quick and easy lunch or dinner.

Nutrition Info

This recipe makes approximately 4 servings. Each serving contains:
  • Calories: 335
  • Protein: 13g
  • Carbohydrates: 54g
  • Fat: 7g
  • Fiber: 11g
  • Sodium: 168mg

Recipe Tips

  • If you don't have low-sodium beans, you can rinse regular canned beans to reduce the sodium content.
  • You can also use white rice instead of brown rice if you prefer.
  • If you want to add a little more flavor, you can top your beans and rice with salsa or hot sauce.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

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