Everyday Spanish-Style Beans

This satisfying and simple stewed beans recipe hits the spot. Although adapted to be lower in salt, it keeps a familiar taste of the traditional Puerto Rican rice and beans (Habichuelas Guisadas).

Serving size

½ cup

Makes

12

Ingredients

1 tablespoon oil (such as canola or oil olive oil)

½ medium onion, diced

2 cloves of garlic, minced

1 medium green bell pepper, seeded and finely diced

½ cup frozen butternut squash, diced

2 cups water, divided

2 cans low-sodium pink or light kidney beans, rinsed (about 3½ cups cooked)

½ cup cilantro, chopped

1 teaspoon dried Mexican oregano

¼ teaspoon cumin

2 tablespoons no salt added tomato paste

Ground black pepper, to taste

½ teaspoon salt

Nutrition Info

Makes: 12  Serving size: ½ cup

Calories

130

Fat

2 g

Saturated Fat

0 g

Trans Fat

0 g

Cholesterol

0 mg

Carbohydrates

23 g

Sugar

1 g

Fiber

2 g

Protein

7 g

Sodium

100 mg

Calcium

45 mg

Phosphorus

126 mg

Potassium

443 mg

Instructions

  1. Heat oil in a large stock pot on medium-high heat. Add the onion and garlic, and sauté until soft, about 3 minutes.
  2. Add green pepper, squash and 1 cup of water. Cook for 3 minutes, stirring.
  3. Add beans, cilantro, oregano, cumin, remaining 1 cup water, and tomato paste. Bring to a simmer and cook, uncovered, stirring occasionally, for 15 minutes. Season with black pepper and salt.
  4. Serve warm, over rice. Leftovers can be stored, refrigerated, for up to 5 days.
Recipe contributed by Natasha Eziquiel-Shriro, MS, RDN, CDN

Watch the serving sizes of beans! They are a source of potassium and phosphorus that may need to be limited based on your kidney health.

If using dry beans, prepare without adding salt. If using canned beans, pick a no salt added version, and be sure to rinse well and drain before using.

You can replace the onion, garlic, and green pepper with 2-3 tablespoons of a no salt added recaito or sofrito.

Save time and money by using frozen diced butternut squash. You can enjoy a small amount of it at time, and it will keep well to 3 months in the freezer after opening.