Habichuelas

Everyday Spanish-Style Beans

This satisfying and simple stew beans recipe hits the spot. It is adapted to be lower in salt, but still have the familiar taste of habichuelas guisadas.

  • Low sodium
  • Low phosphorus
  • Medium potassium
  • Medium protein
Lunch Dinner Moderate

Serving size

1/2 cup

Makes

12

Ingredients

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

1/2 medium onion, diced

2 cloves garlic, minced

1 medium green bell pepper, seeded and finely diced

½ cup frozen diced butternut squash

2 cups water, divided

2 cans low sodium pink or light kidney beans, rinsed (about 3.5 cups cooked)

1/2 cup chopped cilantro

1 teaspoon dried Mexican oregano

1/4 teaspoon cumin

2 tablespoons no salt added tomato paste

Ground black pepper

1/2 teaspoon salt

Nutrition Info

Makes: 12  Serving size: 1/2 cup

Calories

130

Fat

1.5 g

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 1 tablespoon oil in a large stock pot on medium-high heat. Add the onion and garlic, and saute until soft, about 3 minutes.
  2. Add green pepper, squash and 1/2 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 1/2 teaspoon of salt.
  4. Serve warm, over rice. Refrigerate leftovers up to 5 days.

 

Recipe contributed by Natasha Eziquiel-Shriro, MS, RDN, CDN

Beans are a source of potassium and phosphorus, which may be limited based on your kidney health. Watching the serving size with beans is very important.

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.