Healthy Refried Beans

Healthy Refried Beans

Refried beans are a staple of Tex-Mex and Mexican cuisine, if you go into any southwestern restaurant you can count on being served refried beans as a side to whatever you ordered. People often assume that refried beans are “fried again” but they’re all wrong! All of em!

The refried bean is a mistranslation, refried beans in Spanish translates to frijoles refritos which means well fried beans not beans fried again. And because of that mistranslation people have often assumed that refried beans are completely unhealthy because what’s more unhealthy than frying something not once, but twice!

In reality, refried beans are typically just beans that are mashed into a paste, depending on the cook, the beans are then baked with lard or vegetable oil. The beans you use do not necessarily have to be pinto beans, you can use black beans or any other kind of bean. The way I make them is simple and you don’t have to worry about it being bad for you. Plus, there’s nothing healthier than beans! Some even claim that beans are critical to a long and healthy life.

Recipe- Healthy Refried Beans

Ingredients

1 1/2 Cup of Pinto Beans (I only cook with dry beans, but you can use canned beans as well if you do, just use the whole can)

Water

1/2 Cup Diced Onions

2 Cloves of Garlic

2 Tbsp. Lime Juice

1 Tbsp. Olive Oil

2 Cups Chicken Broth

1/2 Tbsp. Cumin

1/2 Tbsp. Coriander

1 Tsp. Oregano

1/2 Tbsp. Garlic Powder

1 Tsp. Cayenne Pepper

Method

*It’s critical for beans not to overcrowd them, use a large pot, using a smaller pot just prolongs the cooking.*

In a large pot, pour your dried beans. *If you’re using canned beans you don’t need to cook the beans as long, just make sure they’re cooked well*

Add water to the pot, enough so you have a few good inches above the beans. When cooking beans, it’s safer to add more water than less.

Then add all of your other ingredients except your olive oil and lime juice.

Put the lid on your pot and at a medium heat cook the beans.

Cook for two to three hours, stirring intermittently. Make sure you have enough water, you don’t want all your water to dissolve before the beans are cooked.

Once the beans are cooked (taste a few to make sure, it should basically melt in your mouth), take the lid off of the pot. Then cook for another 15 minutes and allow the water to reduce down, it’ll make almost a thick sauce like liquid. Now add your lime juice and olive oil. Turn off the heat and proceed to mash the beans until you have a thick paste. I use a potato masher to do the job, depending on how smooth you like the beans you can mash the beans longer or shorter.

The beans keep very well, I love using them as a side for my lunches. If you make too much, you can also freeze the beans.

Enjoy!