No Fat Added “refried” Beans (Oamc)

Jun 02, 2023June 2, 20230 2

No Fat Added Refried Beans - A Healthier Way to Enjoy This Classic Mexican Dish

by The Chefin Mexican

Prep

10 min

Cook

2 hrs

Ready In

2 hrs 10 min

Level

Easy

Rating

Ingredients

	1 lb pinto beans , sorted and rinsed
	1 lb pink beans , sorted and rinsed
	kroger brand all-purpose seasoning
	garli-garni seasoning ( from garlicfestival.com )

Nutrision Information

Servings Per Recipe

Calories

161

Sugar

Fat

Refried beans are a staple in Mexican cuisine, often served as a side dish or used as a filling in dishes like tacos and burritos. However, the traditional version of this dish is high in fat and calories due to the use of lard or oil for frying the mashed beans. This recipe offers a healthier alternative, as it omits added fat and uses a blend of all-purpose seasoning and garli-garni seasoning for flavor. These seasoned beans can be enjoyed as a side dish or used as a filling for vegetarian tacos or burritos. Overall, this recipe provides a tasty and nutritious way to enjoy a classic Mexican favorite.

Instructions

1.	Rinse both types of beans, then place them in a large pot and add enough water to cover the beans by at least 2 inches.
2.	Bring the beans to a boil and reduce the heat to low, allowing them to simmer for about 2 hours, or until the beans are very tender.
3.	Drain the beans and reserve about 2 cups of the cooking liquid.
4.	Mash the beans and add the all-purpose seasoning and garli-garni seasoning, mixing well.
5.	Gradually add the reserved cooking liquid to the mashed beans, stirring until the mixture reaches a desired consistency.
6.	Serve hot and enjoy!

PROS

By using minimal amounts of seasoning and no added fat, this recipe provides a healthy twist to traditional refried beans.

The high fiber and protein content in beans promote satiety and can help with weight management.

This recipe is also vegan and gluten-free.

CONS

This recipe can take up to 2 hours to cook, which requires some planning ahead.

The mashed beans may not have the same texture as traditional refried beans, which can take some getting used to for those who are used to the classic dish.

HEALTH & BENEFITS

Beans are low in fat and cholesterol and are a good source of essential vitamins and minerals like folate and iron.
The fiber in beans can reduce blood cholesterol levels and promote a healthy digestive system.
Incorporating beans into your diet has also been linked to lower risk of certain chronic diseases like heart disease and diabetes.