10+ Low Sodium Bean Recipes for Healthy Eating

Low sodium bean recipes are a great way to enjoy delicious dishes while keeping your salt intake in check. You can also find healthy options that are both flavorful and easy to prepare. This makes them perfect for anyone looking to enjoy beans without the extra sodium.

Incorporating beans into your meals can provide essential nutrients and protein while being economical too. Whether you’re cooking for yourself or your family, low sodium options can fit into any meal plan and help promote better health.

1) Instant Pot Pinto Beans – No Soak Needed

Cooking pinto beans in the Instant Pot is simple and quick. You don’t need to soak them beforehand, which saves time and effort. This method brings out the natural flavors while keeping the beans tender.

Start by adding dried pinto beans, water, or low-sodium vegetable broth into the pot. You can also add some diced onion and garlic powder for extra taste.

Seal the lid and set the cooker to high pressure for 30 minutes. After cooking, let the pressure release naturally for about 15 minutes before opening the pot. Enjoy your delicious beans in salads, tacos, or on their own!

Ingredients

• 1 pound dried pinto beans
• 4 cups low-sodium vegetable broth or water
• 1 small onion, diced
• 1 1/4 tsp garlic powder

Cooking Instructions

1. Rinse the dried pinto beans.
2. Add beans, broth, and diced onion to the Instant Pot.
3. Seal the lid and set to high pressure for 30 minutes.
4. Let pressure release naturally for 15 minutes.
5. Open the lid and serve as desired.

2) Cowboy Baked Beans with Peppers

Cowboy baked beans with peppers is a hearty dish that’s easy to prepare. This recipe combines tender beans with savory bacon, ground beef, and colorful peppers for added flavor. It’s perfect for gatherings or a cozy night at home.

To start, you’ll need ingredients like ground beef, bacon, onion, and bell peppers. The mix of beans, barbecue sauce, and a touch of brown sugar gives it a sweet and savory taste.

Ingredients

• 4 slices reduced-sodium bacon, chopped
• 8 ounces lean ground beef
• 1 medium onion, diced
• 1 bell pepper, diced
• 2 cans of your choice of low-sodium beans
• 1 cup barbecue sauce
• 2 tablespoons brown sugar

Cooking Instructions

1. Preheat your oven to 325°F (165°C).
2. In a skillet, cook the bacon until crispy.
3. Add the ground beef, onion, and bell pepper. Cook until the beef is browned.
4. Stir in the beans, barbecue sauce, and brown sugar.
5. Transfer to a baking dish and bake for 1 hour. Enjoy!

3) Salt-Free Refried Black Beans

Making salt-free refried black beans is simple and delicious. You’ll enjoy a hearty dish without the added sodium.

Start with canned or cooked black beans. If using canned, rinse them well to remove excess sodium. In a skillet, heat a little oil over medium heat. Add the beans and mash them with a fork or a potato masher.

Mix in spices like cumin, garlic powder, and onion powder for flavor. Cook for about 5 to 7 minutes, stirring occasionally. You can add a splash of vegetable broth if the mixture is too thick.

These beans are perfect for tacos, burritos, or as a side dish.

Ingredients

• 2 cans black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Optional: vegetable broth

Cooking Instructions

1. Heat the olive oil in a skillet over medium heat.
2. Add the black beans and mash them.
3. Stir in cumin, garlic powder, and onion powder.
4. Cook for 5 to 7 minutes, adding vegetable broth as needed.

4) Low Sodium Spanish Rice with Beans

You can make a delicious low sodium Spanish rice with beans in about 30 minutes. This recipe is simple and uses common pantry ingredients. You can enjoy this dish as a main course or a side.

Start by cooking the rice. You can use brown or white rice, depending on your preference. Next, sauté some onions and garlic for flavor before adding the rice, beans, and spices.

This dish is not just healthy; it’s also vegetarian and gluten-free. You can adjust the seasoning to fit your taste.

Ingredients

• 1 cup uncooked rice
• 1 can low sodium black beans
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cups low sodium vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika

Cooking Instructions

1. In a pot, heat a splash of water and sauté onions and garlic until soft.
2. Add the rice and stir for a minute.
3. Pour in the vegetable broth and bring to a boil.
4. Stir in the beans, cumin, and paprika.
5. Reduce heat, cover, and simmer for 20 minutes.
6. Fluff with a fork and serve hot.

5) Herb Ox Salt-Free Bouillon Beans

Using Herb Ox salt-free bouillon is a simple way to add flavor to your bean dishes. This bouillon is a great option when you’re watching your sodium intake. It helps to enhance the overall taste without adding extra salt.

You can combine it with various beans like black beans, kidney beans, or navy beans. Just dissolve the bouillon in boiling water, then add your cooked beans. This will create a delicious, savory base for your meal.

Herb Ox is also perfect for soups or stews. It gives your dish richness without the high sodium levels found in regular broth. Enjoy experimenting with different bean recipes using this healthy ingredient!

Ingredients

• 1 tablespoon Herb Ox salt-free bouillon
• 2 cups water
• 1 can beans (your choice)
• Optional: spices and herbs for extra flavor

Cooking Instructions

1. Boil 2 cups of water in a pot.
2. Add 1 tablespoon of Herb Ox bouillon and stir until dissolved.
3. Drain and rinse the can of beans.
4. Add the beans to the pot and stir.
5. Cook for 5-10 minutes until heated through.

6) Mrs. Dash Marinade Black Beans

Mrs. Dash Marinade Black Beans are a tasty and low-sodium option for your meals. This dish uses Mrs. Dash seasoning for a burst of flavor without extra salt. It’s easy to prepare and works well as a side or a main dish.

To start, you will need cooked black beans. Rinse them well and set them aside. Then, mix your Mrs. Dash seasoning with some olive oil and lime juice to create a flavorful marinade.

Combine the black beans with the marinade and let them soak for at least 30 minutes. This allows the flavors to blend together nicely.

Serve the beans warm or chill them for a refreshing salad.

Ingredients

• 2 cups cooked black beans
• 2 tablespoons olive oil
• 1 tablespoon Mrs. Dash seasoning
• 2 tablespoons lime juice

Cooking Instructions

1. Rinse the cooked black beans and place them in a bowl.
2. In another bowl, mix olive oil, Mrs. Dash seasoning, and lime juice.
3. Pour the marinade over the black beans.
4. Let the mixture sit for at least 30 minutes.
5. Serve warm or chilled as preferred.

7) Salt-Free Spicy Black Bean Chili

This salt-free spicy black bean chili is perfect for a healthy meal. You can use either dried or canned black beans to suit your preference.

Start by sautéing onions and garlic in a pot. Then, add chopped chilies and bell peppers for heat and flavor. Stir in your beans and season with spices like cumin and paprika.

Let it simmer until everything is well mixed and heated through. Serve it hot, and enjoy the vibrant flavors without added salt!

Ingredients

• 1 can black beans (or 1 cup dried)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-2 chilies, chopped
• 1 bell pepper, chopped
• 1 teaspoon cumin
• 1 teaspoon paprika
• Pepper to taste

Cooking Instructions

1. Sauté onion and garlic in a pot over medium heat (about 180°F / 82°C).
2. Add chopped chilies and bell pepper, cooking until soft.
3. Stir in black beans and spices.
4. Let it simmer for 20 minutes.
5. Serve hot.

8) Unfried Refried Beans (Vegan)

Unfried refried beans are a simple and healthy option for your meals. They are low in sodium and fat-free, making them a great choice for a nutritious dish. You can enjoy them as a side or as a tasty dip.

This recipe requires no cooking, so it’s quick to prepare. Just mix your ingredients, and you’ll have a creamy bean mixture ready to serve. You can customize the flavors by adding your favorite spices or vegetables.

Ingredients

• 1 can (15 oz) low-sodium pinto beans, rinsed and drained
• 1 tablespoon lime juice
• 1/4 cup chopped fresh cilantro
• 1 teaspoon garlic powder
• Salt and pepper to taste

Cooking Instructions

1. In a bowl, mash the pinto beans with a fork or potato masher.
2. Stir in lime juice, cilantro, and garlic powder.
3. Season with salt and pepper to taste.
4. Serve with chips or as a side for your favorite dishes.

9) Quick Kidney-Friendly Baked Beans

You can enjoy baked beans without the extra sodium. This kidney-friendly recipe is delicious and easy to make.

Start with low-sodium canned beans. You can use navy beans, kidney beans, or pinto beans for a tasty mix.

Add chopped onions, bell peppers, and a touch of maple syrup for sweetness.

Cook everything together in a pot over medium heat until heated through. This should take about 10 to 15 minutes on the stove.

Set your oven to 350°F (175°C) if you prefer to bake them. Transfer the mixture to a baking dish and let it bake for 20 to 30 minutes for a warm, comforting dish.

Ingredients

• 2 cans low-sodium beans (15 oz each)
• 1 medium onion, chopped
• 1 bell pepper, diced
• 2 tablespoons maple syrup
• 1 teaspoon garlic powder
• Pepper to taste

Cooking Instructions

1. Drain and rinse the beans.
2. In a pot, mix beans, onion, bell pepper, and maple syrup.
3. Cook on medium heat for 10-15 minutes.
4. For baking, preheat the oven to 350°F (175°C).
5. Pour the mixture into a baking dish.
6. Bake for 20-30 minutes.

10) Wholesome Black Bean Soup

This black bean soup is not only low in sodium but also full of flavor. It’s perfect for a cozy meal at home. You can make it using canned black beans for convenience or dried beans if you prefer.

Start by sautéing onions and garlic in a pot. Then, mix in diced tomatoes, vegetable broth, and spices like cumin and oregano. Let it all simmer together to meld the flavors.

Add your black beans and cook until everything is warmed through. Serve the soup hot, with a sprinkle of fresh cilantro on top for a nice finish.

Ingredients

• 2 cans (15 oz) black beans, rinsed and drained
• 1 cup diced onion
• 5 garlic cloves, minced
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon oregano
• Fresh cilantro (optional)

Cooking Instructions

1. In a large pot, sauté the diced onion and minced garlic until they are soft.
2. Then, add the diced tomatoes, vegetable broth, cumin, and oregano.
3. Stir well and bring the mixture to a boil.
4. Once it boils, reduce the heat to a simmer.
5. Next, add the black beans and cook for about 15 minutes, stirring occasionally.
6. Serve hot and garnish with fresh cilantro if desired.