Refried beans are one of the best-known dishes in traditional Mexican cuisine. Nutrient-dense and low-fat beans are very healthy foods that you can include in your diet if you want to maintain your ideal weight. If prepared with no saturated fat or too much salt they can make an essential source of nutrients in your meals. When cooked at home, refried beans are served as an accompaniment to a larger meal, or wrapped up in a tortilla as a bean burrito.
One cup can provide you with 15 percent of the daily protein value and 30 percent of fiber. While fiber supports a healthy gut, it can control your weight by keeping you full enough to prevent overeating.
Beans are also excellent sources of folate, the B vitamin responsible for helping your body produce DNA and protecting the fetus from congenital disorders. You will get 32 to 37 percent of total daily value for folate from one single serving.
You can also add a significant amount of minerals like magnesium and phosphorus. Just one ½ cup of Beans provide an excellent supply of iron from plant sources; one serving provides 10 percent of the daily value of this mineral, which is responsible for distributing oxygen from the lungs throughout the body. You can use a source of vitamin C, such as tomato sauce, to increase iron absorption.
Easy Refried Beans Recipe
Easy Refried Beans
Refried beans are traditionally made with pinto beans. As an exciting alternative, this variant also incorporates red beans.
This quick and easy to prepare dish is ideally suited to the busy evenings of the week or to accompany typical Mexican or Tex-Mex dishes without meat.
- 3 tbsp olive oil (extra virgin)
- ½ medium yellow onion (diced)
- 2 cloves garlic (minced)
- Sea salt and black pepper (to taste)
- 32 ounce canned pinto beans (rinsed and drained)
- 15 ounce canned red beans (with liquid)
- 1 tbsp ground cumin
- 1 tsp chili powder
- 1/2 tsp smoked paprika
- 1/2 tsp crushed red pepper flakes (optional)
- Fresh cilantro (to serve,optional)
- In a large skillet, heat olive oil over medium-high heat. Stir in onion and garlic and add salt and black pepper to taste. Cook for 4-5 minutes, occasionally stirring, until onion turns soft and translucent.
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Bring the heat to medium and add pinto beans, cumin, chili powder, smoked paprika and crushed red pepper flakes, if you use them. Stir occasionally, until the beans are very hot and start to slightly break apart, about 8 to 10 minutes.
- Remove from heat and mash beans with a blender or masher until almost soft. Serve with fresh cilantro, at your option. Enjoy!
When buying canned beans, make sure they are free of excess sodium or fat. Too much sodium in food may lead to increased blood pressure and the risk of heart disease or loss of bone density over time.
