R E F R I E D B E A N S
Refried beans are a great source of protein, water soluble fiber, are low in sodium, are high in potassium, are full of complex carbohydrates and are an amazing insulin regulator. They contain small amounts of polyunstaurated fats which provide protection against cardiovascular diseases. Try these recipes with black beans. They are packed with fiber and contain more antioxidants than most other beans. Lighter Side refried beans also help reduce serum cholesterol levels...the exact opposite of animal fats.
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TRADITIONAL
Mexican Food Recipes
Here are several recipes for refried beans. In my quest to find the most authentic refried bean recipe I found dozens, all claiming authenticity. I chose these three to include so you can use the one you like or mix and match.
REFRIED BEANS #1
Ingredients:
2 Tsp. lard
2 Medium Onions, finely chopped
1 tsp. ground Cumin
1 tsp. ground Coriander
1 lb. bag of Pinto Beans cooked per package directions
3 Garlic cloves, crushed
2 ounces Feta cheese
salt and pepper to taste
Melt the lard in a large non-aluminum frying pan. Add the onions, cumin and ground coriander and cook gently 20-30 minutes over low heat until the onions are soft. Add 4-5 tablespoons of the cooked pinto beans to the fry pan and smash them as you cook using a fork or potato masher. Continue adding a batch at a time with all the beans. Stir in the garlic. Lower heat and cook to form a thick paste. Add salt and pepper. Serve hot and garnish with feta cheese.
* This same recipe works well with black beans.
REFRIED BEANS #2
(PREPARING BEANS FOR USE IN RECIPES)
Ingredients:
2 cups prepared pinto beans
2 tsp salt
2 cups shredded cheddar cheese
1/2 tsp baking soda
2 Tsp oil
Wash them thoroughly and place in a deep pot with 6 cups of water. Bring to a boil and slowly add 1/2 tsp of baking soda to the beans. Remove from heat and skim off foam that may have developed. Cover and let stand in liquid for 1 hour.
Add 2 more cups of water to the beans. Bring to a boil and reduce heat. Cover and simmer for 1 hour, stirring once until beans are tender.
Save 2 cups of cooking liquid for use during mashing the beans and any further cooking.
Heat oil in a skillet over medium heat. Add cooked beans and 1 1/2 cup of cooking liquid.
Add 1-1/2 cup of shredded cheddar cheese and mash with the beans until smooth and cook until the liquid is mostly absorbed.
Top with remaining 1/2 cup cheese and serve warm.
REFRIED BEANS #3
Ingredients:
2 cup prepared pimento beans
6 bacon strips
1 tsp salt
1/4 tsp pepper
Fry bacon until crispy. Remove from skillet and chop bacon. Leave the grease in the skillet.
Place beans and 1 1/2 cup cooking liquid from beans into skillet with grease and cook over medium heat.
Add 1/2 tsp salt and 1/8 tsp pepper and partially mash until mix is soupy but chunky. Add bacon and mix. Serve warm. |
“Lighter Side”
Mexican Food Recipes
As with the traditional refried bean recipes there are several “healthier” versions. My wife and I are from the southeast but lived in So. California over 25 years and we never found a good refried bean recipe. We use this one for soup beans with our traditional cornbread; our southern roots are showing. It also works well as the base recipe for refried beans.
Ingredients:
2 cups Pinto Beans
8 cups water
2 tsp (level) Sea salt or kosher salt, (reduces sodium by 34% and 19% respectively)
2 Tsp Canola or olive oil
1 tsp ground coriander
1 tsp ground cumin
2 garlic cloves crushed
1 small onion finely chopped
½ tsp ground nutmeg
½ cup shredded Monterey jack or Mozzarella cheese
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Let your taste buds make a believer out of you…and let your figure prove the “Lighter Side” is healthier.