Refried beans
Try this recipe for homemade refried beans. They work equally well as a party dip with nachos or as a side dish to a larger Tex-Mex-style meal.
Incredibly flavorful and creamy, these refried beans are made with a combination of pinto beans, onions, garlic, and spices. You’ll love the rich and savory flavor that pairs perfectly with crispy tortilla chips or as a side dish. This recipe is quick and easy to make so you can enjoy authentic Mexican flavors in the comfort of your own home. Whether you’re hosting a gathering or just craving a delicious Tex-Mex dish, these refried beans are sure to become a new favorite in your kitchen.
Ingredients
- 400g can of black, pinto or kidney beans
- 1 tbsp sunflower oil
- 1 onion, finely chopped
- 2 cloves of garlic, finely chopped
- 1 green chili, chopped (optional)
- 1 tsp cumin seeds
- ½ tsp dried oregano
- ½ tsp smoked paprika powder
- chopped coriander for serving (optional)
Preparation steps
- Drain the beans lightly, reserving the juice from the can, but do not rinse them (the beans should contain about half the liquid from the can).
- Depending on what consistency you prefer, either roughly puree them in a bowl or puree them with a blender until smooth. Put aside.
- Heat the oil in a large skillet or Dutch oven and fry the onions for 8-10 minutes, until soft and golden brown.
- Scatter garlic, chili and cumin over the top and sizzle for another 2 minutes.
- Add beans, oregano, paprika and a pinch of salt.
- Cook everything together for 5 minutes until the beans are heated through, adding a little more bean juice if it is too thick.
- If desired, serve immediately with a pinch of coriander or let cool and keep refrigerated.
- Will keep refrigerated for up to three days or frozen for a month.
- Warm up with a splash of water.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 114 | 3g | 0.4g | 12g | 0g | 6g | 5g | 0.01g |
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Refried Beans Recipe
Refried beans
Equipment and tools
To prepare refried beans you will need the following equipment and tools:
- frying pan
- spatula
- cutting board
- Knife
- tin opener
Allergen information
This refried beans recipe does not contain common allergens such as nuts, dairy, or gluten. However, please check the labels of the specific ingredients you use to ensure they are appropriate for your dietary needs.
Storage and leftovers
If you have leftover refried beans, you can store them in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply place in the microwave or heat on the stove and add a little water or oil to keep them from drying out.
Recipe
Here is an easy refried beans recipe:
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Health Benefits of Refried Beans
Health Benefits of Refried Beans
Refried beans, a popular Mexican dish, are not only delicious but also have several health benefits. This article explores some of the key health benefits that can come from consuming refried beans regularly.
Nutritional value
Refried beans are a rich source of essential minerals, vitamins and fiber. The main ingredients of refried beans include beans, onions, garlic, sunflower oil and various spices. These ingredients contribute to its nutritional profile.
Beans such as black beans, pinto beans or kidney beans are rich in protein, fiber and complex carbohydrates. They ensure a consistent release of energy and help maintain stable blood sugar levels. Additionally, beans are low in fat and cholesterol, making them heart-healthy.
Onions and garlic are known for their powerful antioxidant properties. They contain compounds that can strengthen the immune system and reduce the risk of chronic diseases. Onions also provide vitamin C, while garlic is a good source of vitamin B6.
Sunflower oil, used to cook the beans, is low in saturated fats and high in unsaturated fats, including omega-6 fatty acids. These healthy fats have a positive effect on overall heart health.
Antioxidant properties
Baked beans contain various spices such as cumin, dried oregano and smoked paprika. These spices not only enhance the flavor but also add antioxidants to the dish.
Cumin seeds are rich in antioxidants and have anti-inflammatory properties. They are also believed to aid digestion and strengthen the immune system.
Oregano is known for its antimicrobial and anti-inflammatory effects. It is also a good source of vitamin K, iron and fiber.
Smoked paprika, made from ground peppers, is full of antioxidants, including vitamin A and carotenoids. These compounds help protect the body from cell damage caused by harmful free radicals.
Fiber content
One of the most important health benefits of refried beans is their high fiber content. The beans themselves are rich in soluble and insoluble fiber. Soluble fiber helps lower cholesterol and stabilize blood sugar levels. Insoluble fiber supports digestion, promotes regular bowel movements and thus prevents constipation.
The fiber content in refried beans makes them a satiating food that can help control appetite and promote weight management.
Coriander for an extra health boost
For an extra health boost, you can top your refried beans with chopped cilantro. Cilantro, also known as cilantro, is low in calories and full of vital nutrients. It is a good source of vitamin C, vitamin K and potassium. Additionally, cilantro has antioxidant properties and can help reduce inflammation.
While cilantro is optional, adding this herb can enhance the flavor and add additional nutrients to your refried bean dish.
Including refried beans in your diet can provide numerous health benefits due to their nutrient-dense ingredients. From providing essential minerals and fiber to antioxidant properties, refried beans can be a valuable addition to a balanced and healthy diet.
