Refried Beans Revisited
by Cathy ConnallyRefried Beans Revisited
Rated 5 stars by 1 users
Category
Dinner
Servings
15
Prep Time
1-8 hour
This easy version of this iconic Mexican favourite is healthier and can be made quickly in a large pot or overnight in a slow cooker. Either way, it is tasty and addictive.
Flavours: This blend of umami from the cumin complemented by the garlic and onions cooked and melded is a winner.
Benefits: Gluten-free, oil free, zero cholesterol and 90% lower in sodium and saturated fat than the traditional recipe, this one packs loads of fibre, protein and potassium for a healthy alternative.
Yield: 15 servings
Total Time: 1 hour to 8 hours, see note
Equipment: Large pot or slow cooker, potato masher
Author:Cathy Connally
Ingredients
- 1 medium onion (170 g), peeled, diced fine
- 3 cups (780 g) dry pinto beans, rinsed
- ½ to 1 fresh jalapeno, chopped fine
- 4-6 garlic cloves, pressed
- ½ cup (60 g) nutritional yeast
- 2 tsp tamari
- 1-2 tsp ground black pepper
- 2 tsp ground cumin
- 2 tsp smoked paprika
- ½ cup (8 g) fresh cilantro, chopped
- 4-6 drops organic liquid smoke (optional)
- 9 cups (2¼ litre) water
Directions
- Place all ingredients in the slow cooker and cook on high for 8 hours. Check at 4 hours to see that the water is not evaporating too quickly, by more than 1 inch ( 2.5 cm) down. If so, add more water and turn down the temperature.
- Drain the water and reserve. Use potato masher to mash and blend ingredients. Add back water bit by bit to get desired consistency. It should be thick but somewhat pourable.
- Note: if making this in a large pot, substitute canned beans for dry beans and add 1 cup of water. Cook over medium high heat and bring to a hard simmer and then lower heat to low and cook covered for one hour. Mash with potato masher and add more water as needed to get desired consistency.
- Serve as a side dish with more cilantro, diced onions and smoked paprika or in a burrito.
Recipe Note
Nutrition (Per Serving): 6¼ oz (176 g) |
|
Calories |
160 | 157 |
Fat |
.9 g |2.9 g |
Saturated Fat |
.1 g |2.1 g |
Cholesterol |
0 mg | 0 mg |
Carbohydrate |
28 g |24.3 g |
Fibre |
7.7 g | 8.58 g |
Protein |
11.1 g |7.2 g |
Sugar |
1.2 g | 1 g |
Sodium |
58 mg | 786 mg |
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