Vegetarian Low Sodium Posole, Quick and Easy


This is a quick and easy recipe.  I say quick because it only requires a few hours of cooking in a slow cooker if you are using beans.  This can be easier if you use frozen already chopped onions. 

As you can see from most of my recipes I make many low sodium and vegetarian meals.  However, this can be made without the low sodium choices.

“Pozole” in the Nahuatl language means hominy and was originally made with human meat from sacrificed prisoners.  Traditionally it was used for special occassions as a form of communion  I’m not sure ancient Mexicans would be pleased that this is being transformed into a vegetarian dish.

To convert this to a modern traditional posole with meat (still low in sodium) it can be made with chicken or pork.  The meat should be cubed or shredded, and cooked first.  When I first learned how to make this from my friend, Maria, a native of Guanajuato, she made it with pork.

This can also be made with an electric slow cooker, but the directions are for a Wonderbag or other non-electric slow cooker.  So if using an electric slow cooker simply add all ingredients and cook for 1 hour on high and then on low for the second hour. It’s really a quick and easy recipe.  If you cook this on low for any longer the beans may be a little softer, but oh well it’s still good.

I make this with beans and add dried epazote, which is used in traditional Mexican medicine for stomach distress.  I never have tummy troubles with bean dishes when I add epazote.  Epazote can also be made into a tea.  If you have trouble finding it here is a link: Epazote.  This is a brand that I use and have never had trouble with it.  It is kept in an air tight jar in the cupboard and will keep for a long time.  The stems can be used, just mince them up; they have a lot of flavor.  I really like the flavor of epazote, but if you don’t like it just leave it out and maybe add another herb (thyme would be a good choice) or more oregano.  

I rinse and drain my canned beans because even though they may be labeled “Low sodium,” they usually are not.  In fact I have read labels and seen regular canned beans lower in sodium than those labeled as lower in sodium.  Use whatever canned beans you like, just be sure to rinse them.

This recipe should feed 6 – 8.  Corn bread or tortillas would be nice served with this.  Incidentally, cilantro can be added to this recipe.


  • 2 15oz can Tri-Bean blend (or whatever beans you would like to add), rinsed and drained
  • 1 10oz can No Salt Added Diced Tomatoes and Green Chilies
  • 1 14.5oz canned No Salt Added diced tomatoes
  • 2TB epazote (see link for information above)
  • 2TB liquid aminos (more information at bottom of my Olmec Vegan Stew post) if making without meat
  • Leftover pork or chicken for non-vegetarian posole (optional)
  • 1TB dried oregano
  • 1TB garlic, minced (from a jar or fresh)
  • 1 qt water & 4TBs low sodium vegetable boullion OR 1 qt low sodium vegetable broth (or chicken bouillon or stock)
  • 1 15oz can white or yellow hominy, rinsed and drained
  • 1/2-1 small onion, chopped (I used a sweet yellow onion)
  • 2TB fresh Cilantro


  1. Begin heating your pot on medium with lid on.
  2. Coat bottom of pan with just a little olive oil.
  3. Combine all ingredients in pot.
  4. Bring to boil with lid on pot.
  5. Simmer gently for 15 minutes with lid on.
  6. Put into Wonderbag and cook for 2-4 hours.


  • 1 pkg shredded cabbage (I used the cole slaw blend because it had more vegetable in it)
  • 2-3 radishes sliced very thin
  • 1 lime, cut in eighths
  • fresh cilantro sprigs


To serve, top each bowl with shredded cabbage, sliced radishes and clilantro.  Lime can be squeezed over the posole if you like.

I hope you enjoy this recipe as much as I have for many years.  Please let me know in the comment section.


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14 thoughts on “Vegetarian Low Sodium Posole, Quick and Easy”

  1. Hanna says:

    Thank you Suzanne for sharing this recipe. I have tasted Posole at one time when i went to a potluck dinner. It really tasted delicious. So, i am glad i read your post.
    I am just surprise though about its history.
    Anyway, all the best!

    1. That surprised me and for years I did not know about that.

  2. Effie says:

    I like trying dishes different from those of my country’s cuisine. This recipe seems delicious and appears easy to make. There is one ingredient I don’t know, though: white hominy. Is it essential for the preparation of the dish? In case I can’t find it, is there another ingredient I can use instead?

    1. Actually this is the traditional ingredient. I think you can make it with white corn. Funny, my cooking background comes from French Canadian and New England cooking. Quite bland compared to a lot of things I eat now.

  3. Scott says:

    Now I’m starving! I’m not a vegetarian but this still looks delicious, and looks simplistic to make. I might have to give this a go this weekend, thanks!

  4. Ben says:

    Hey this looks delicious. On Tuesdays, I go full vegetarian and I am definitely going to note this down for next Tuesday. I’ll let you know how it turns out.

    1. Please do let me know how it turns out for you.

  5. Brad says:

    Thanks for this Suzzane,
    This is a very informative piece of work. I learned a lot in reading this. I had never heard of this dish posole or epazote. Good to know epazote can be very effective in confronting stomach/digestive problems and promoting the integrity of gut health.

    I enjoy learning new things in regards to a healthy eating. Will bookmark for future reference.

    Blessings and thanks again, Brad

  6. John says:

    Simple but tasty meal. I think this is something I will give a try.
    Will putting in yellow Hominy change the taste any. I just like the taste of yellow better than white.

  7. Ali says:

    What a nice post you wrote! I really enjoyed reading it and I could not be silent about your post so I decided to leave my comment here and say Thank You! For sharing this quality post with others.
    Actually this is exactly the information that I was looking for about vegetarian low sodium foods and when I landed to your website and read this post, it answered all my questions in details.
    So I’m happy that you decided to write about this topic and share it with people. It’s very useful and can definitely be used as a great source for vegetarian foods.
    I will come back to your website again for sure and I’m looking forward to read your new posts.)


    1. Thank you. I hope to see you here again.

  8. Agnes says:

    Thank you for your recipe. It seems to be really simple to prepare – very useful for me as I don’t really like cooking. I was a little bit horrified by the history you wrote about.
    I’ve never tried Mexican food or spices yet but this recipe seems tasty. Do you think epazote can be useful for other cases of stomach problems than őroblems when eating beans?

    1. Epazote is used in traditional Mexican medicine for many kinds of stomach problems. Also, this is recipe is not too too spicy. Not hot, just flavorful. The epazote gives it enough flavor that you could skip the can of chilies and tomatoes and just use another can of tomatoes.

  9. Jukka says:

    I’ve radically decreased animal protein in recent years and am always looking for delicious vegetarian dishes and this definitely seems like one! I’ve never liked complicated meals. Simple, nutritious, ecological. What’s not to like! Thanks.

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