Best 3 Unfried Refried Beans Recipes
Refried beans are a traditional Latin American dish that can be enjoyed as a dip, side dish, or main course. They are typically made with pinto beans, which are cooked until soft and then mashed or pureed. The beans are then seasoned with a variety of spices, such as chili powder, cumin, and garlic, and then refried in a small amount of oil. While refried beans are typically fried, it is possible to make them without frying them. Unfried refried beans are a healthier option, as they contain less fat and calories. They are also a good source of fiber and protein.
Here are our top 3 tried and tested recipes!
UNFRIED REFRIED BEANS
"Refried beans were a staple in our home when I was growing up, but the dish my dad made called for crisp bacon and bacon fat," writes Michelle Martinez of Albany, New York. "Being health-conscious, I lightened up the recipe and found that it remained as tasty as I remember from my childhood.
Provided by Taste of Home
Categories Side Dishes
Time 2h20m
Yield 5 servings.
Number Of Ingredients 10
Steps:
- Place beans in a soup kettle or Dutch oven; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour. Drain and rinse beans, discarding liquid., Return beans to Dutch oven; add the 2 quarts water. Add the chili powder, garlic, 1-3/4 teaspoons cumin, pepper, 3/4 teaspoon salt and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 2-3 hours or until beans are tender., Drain beans, reserving 3/4 cup liquid. Place bean mixture in a bowl; coarsely mash. Gradually stir in reserved cooking liquid until mixture reaches desired consistency. Stir in the remaining cumin and salt. Serve on tostada shells with toppings of your choice if desired.
Nutrition Facts : Calories 172 calories, Fat 1g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 572mg sodium, Carbohydrate 31g carbohydrate (1g sugars, Fiber 9g fiber), Protein 10g protein. Diabetic Exchanges
UNFRIED REFRIED BEANS
This is a healthier version than most refried bean recipes. You can make this vegetarian by using all water.And the best part of all it cooks in the crockpot! This is adapted from allrecipes.com
Provided by cookiedog
Categories Beans
Time 8h15m
Yield 15 serving(s)
Number Of Ingredients 8
Steps:
- Place the onion, rinsed beans, jalapeno, garlic, salt, pepper, and cumin into a slow cooker.
- Pour in the water and stir to combine. Cook on High for 8 hours, adding more water as needed.
- Note: if more than 1 cup of water has evaporated during cooking, then the temperature is too high.
- Once the beans have cooked, strain them, and reserve the liquid. Mash the beans with a potato masher, adding the reserved water as needed to attain desired consistency.
UNFRIED REFRIED BEANS NO FAT LOW SODIUM
I use refried beans in burritos, on nachos, even on pizza, but the ones from the store are loaded with sodium. This version is low fat and low sodium, and they are delicious.
Provided by Lynn Socko
Categories Other Side Dishes
Time 4h
Number Of Ingredients 3
Steps:
- 1. https://www.justapinch.com/recipes/sauce-spread/salsa/pico-de-gallo-7.html?p=2
- 2. If using fresh cooked beans, drain juice. OR if using canned beans, drain and rinse well. Most of the sodium is in the juice. Use approx. 1/2 c of pico de gallo to 2 c. of beans. Add more or use less depending on your taste.
- 3. Mix drained beans and pico together. Place in food processor, add a little water and puree. The longer these sit up in the fridge the more flavorful they become. Add more spices if desired, but this really doesn't need any, it's SUPER flavor just as is.
- 4. To make low fat/low sodium nachos, try these chips. https://www.justapinch.com/recipes/appetizer/other-appetizer/spicy-baked-tortilla-chips-low-sodium-low.html?p=2
- 5. Here is a low fat/sodium recipe for nacho using these beans. https://www.justapinch.com/recipes/sauce-spread/salsa/nachos-low-fat-low-sodium.html?p=1
- 6. I also use this recipe for the beans: https://www.justapinch.com/recipes/side/other-side-dish/pinto-beans-2.html?p=1# I made 6 c. using these beans cooked without the ham hock. Once cooked I drained them and added 1/4 c. of pickled jalapeno juice (which does have sodium), 2 Tbl. of apple cider vinegar, and 2 c. of pico de gallo, then pureed them in batches and mixed altogether when finished.
Tips:
- Choose the right beans. Pinto beans are the traditional choice for refried beans, but you can also use black beans, kidney beans, or a combination of beans.
- Soak the beans overnight. This will help to soften the beans and make them easier to cook.
- Cook the beans until they are tender. You can do this in a pot on the stovetop or in a slow cooker.
- Drain the beans and reserve the cooking liquid. You may need some of the cooking liquid to help mash the beans.
- Mash the beans until they are smooth. You can use a potato masher, a food processor, or a blender.
- Season the beans with your favorite seasonings. Common seasonings include salt, pepper, cumin, garlic powder, and onion powder.
- Cook the beans over low heat until they are heated through. Stir the beans frequently to prevent them from sticking to the pot.
- Serve the beans as a side dish or as a filling for tacos, burritos, and other Mexican dishes.
Conclusion:
Unfried refried beans are a delicious and healthy alternative to traditional refried beans. They are made without any oil or butter, so they are lower in calories and fat. They are also a good source of fiber, protein, and iron. Unfried refried beans can be enjoyed as a side dish or as a filling for tacos, burritos, and other Mexican dishes. They can also be used as a dip for chips or vegetables.
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