Tex-Mex Refried Beans
May 5, 2014 480 Views
What a coincidence that I came up with this recipe…just in time for Cinco de Mayo!
Although I’m a huge fan of Mexican fare, I don’t make it enough of it around here. (That’s all going to change now that I’ve “perfected” this re-fried beans recipe!).
For some reason, people sometimes equate re-fried beans with being “unhealthy” (maybe because they’re “fried?”) In reality they are sauteed, at least the homemade ones are! Beans are an excellent source of cholesterol-lowering fiber and in addition their high fiber content prevents blood sugar levels from rising too rapidly after a meal, making them a good choice for individuals with hypoglycemia (yep-that’s me!) and diabetes.
In my opinion, there’s nothing unhealthy about that…and there’s nothing healthier than homemade, right? Why choose store-bought when these are so easy and quick to make (and in my opinion, much tastier)?
Cumin (one of my favourite spices) adds a smokey flavour to the beans while the chili powder gives them that Tex-Mex flare, not to mention the parsley that adds a hint of freshness.
These were a bit hit with the entire family…I made some cheesy refried bean quesadillas for my husband, son, and I…and my daughter literally ate them by the spoonful!
(Yields about 2 cups)
1 garlic clove, finely minced or halved
1/2 red onion, finely diced
1/2 pepper (colour of choice), finely diced
1 tbs. chili powder
1/2 tsp. cumin powder
1 can of kidney or black beans, drained
2/3 cup distilled water or organic vegetable broth
1-2 tbs. fresh parsley or coriander, finely minced
Saute garlic, onion, and pepper in a large saucepan on medium heat for 5-7 minutes or until translucent.
Add the vegetable broth and spices and bring to a boil on high heat. Once boiling, add the beans and simmer (uncovered) for about 10 minutes until the beans are softened.
Mash the beans directly in the pot with a potato masher. If you prefer “soupier” beans remove immediately from the heat.
If you prefer a thicker consistency, continue to cook for another 7-10 minutes until almost all the liquid has evaporated.
Garnish with fresh parsley and/or add a dollop of Greek yogurt or sliced avocados.
Serve with tortilla chips, with nachos, or as a condiment in quesadillas.
This entry was posted in and tagged 10+ months, Baby Bites, black beans, chili powder, cumin, dairy-free, egg-free, garlic, gluten-free, peppers, red onion, Sides and Salads, vegetable broth, Vegetables. Bookmark the permalink.