Vegetarian no fat ‘Refried Beans’ recipe

refried beans, rice, mexican, fiber, healthy

If you’ve read enough on my site, you know I like my beans. But, if you happen to want the best homemade from scratch ‘refried beans’ recipe, this one is it. It’s easy to make, but it does take a little patience and time to do.

I really love refried beans. I buy beans in 5 lb. sacks at Costco©. These are priced very reasonable and are sorted and pre-cleaned. If you eat enough beans, this is the way to buy them, not in cans. Anyway, these always taste better than canned. I stopped buying beans in cans because they tasted like the can!

Here’s how I do it…

  • Boil 2 cups of pinto beans
  • Let sit after boiling for about an hour
  • Then, bring back to a boil and cook until tender (about 2-2 1/2 hours)
  • Add water if you have to
  • I don’t add any spices at all
  • I rinse my beans in a colander
  • Ladle enough in to fill up your Cuisinart©
  • Add a little mild salsa or water to help blend
  • Blend until smooth (about 1 minute)
  • Scrape it out with your spatula over basmati rice and add more salsa to taste

Beans are low calorie, low fat and filled with fiber. Beans also provide enough protein for vegetarians, folate, iron, potassium and magnesium. A cup of beans has about 200 calories and a cup of basmati rice is also about 200.

‘Bean consumers had better overall nutrient intake levels, better body weights and waist circumferences, and lower systolic blood pressure in comparison to non-consumers. These data support the benefits of bean consumption on improving nutrient intake and health parameters [1 ncbi.nlm.nih.gov]’.

This is real comfort food that fills you up but without all the fat genuine Mexican refried beans have. We will live better without lard, fats and other oils.

You will have plenty of beans leftover to freeze for later. Either use plastic sandwich bags or Tupperware© containers. Then, each time you want refried beans, just thaw out a bag or plastic container and blend in your Cuisinart. Bon (bean) appetite!

Source-

1 URL ncbi.nlm.nih.gov/pubmed/18845707
Website Title Advances in pediatrics.
Publication Month October
Publication Year2008
Article Title Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002.
Date Accessed May 10, 2018

Note- consult your doctor before you change your diet.

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Author: Steven Humphreys

I have long been married and currently write posts every day about health and wellness and poetry. I have authored several books currently for sale at the popular outlets. I hope you like my blog finding my articles informative as well as entertaining. Feel free to let me know what you think. You can read more 'about me' on this site. Thanks for stopping by!

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