frijoles con verduras (beans with vegetables)

DASH Diet Version – Low Sodium, High Fiber, Budget-Friendly
Servings: 4
Prep Time: 10 min | Cook Time: 30 min

This heart-healthy meal is made with pinto beans or black beans, making it high in fiber and plant-protein.

Ingredients:

• 1 cup dry pinto or black beans (or 2 cans low-sodium beans, rinsed)
• 1 tbsp olive oil or vegetable oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 medium zucchini, chopped
• 1 medium carrot, diced
• 1 medium tomato, chopped
• 1/2 tsp ground cumin
• 1/2 tsp oregano
• 1/4 tsp black pepper
• 1/4 tsp salt (optional or to taste)
• 2 cups low-sodium vegetable broth or water
• 1/4 cup fresh cilantro, chopped (optional)
• 1/2 lime, for serving

Instructions:

1. If using dry beans: Soak overnight and cook until tender (or use a pressure cooker).
2. In a large pot, heat oil over medium heat. Add onion and garlic, sauté until soft.
3. Add carrots and cook for 3–4 minutes.
4. Stir in zucchini, tomato, cumin, oregano, pepper, and salt. Cook for 5 minutes.
5. Add cooked beans and broth. Simmer for 15–20 minutes until vegetables are tender.
6. Adjust seasoning. Garnish with cilantro and a squeeze of lime.

Serving suggestions:

• Serve with brown rice or corn tortillas.
• Add a side of steamed spinach or cabbage for extra nutrients.

Nutrition highlights:

• Beans are rich in potassium, magnesium, and fiber – key nutrients in the DASH diet.
• Using fresh or frozen vegetables keeps costs low and nutrition high.
• Limit cheese and sour cream to keep sodium and saturated fat lower.