Easy Lite Mexican Refried Beans
Recipe: #4953
March 20, 2012
Categories: Side Dishes, Snacks, Beans, Garlic, Onions, Mexican, Cinco de Mayo Heart Healthy, High Fiber, Low Fat, No Eggs, Vegan, Vegetarian, more
" There are many recipes that I like better for refried beans than this one but they are loaded with fat, like bacon grease. I have taken that out and have left you with a high protein tasty recipe that is good for your waistline. Add more chili flakes if you love spicy. This is not authentic Mexican recipe but has a Mexican flavor. I like to make the beans ahead of time and let the flavors meld then just reheat."
Original is 3 servings
Ingredients
Nutritional
- Serving Size: 1 (248.4 g)
- Calories 220.2
- Total Fat - 3.3 g
- Saturated Fat - 0.6 g
- Cholesterol - 0 mg
- Sodium - 334.4 mg
- Total Carbohydrate - 42.9 g
- Dietary Fiber - 6.6 g
- Sugars - 3.4 g
- Protein - 10.9 g
- Calcium - 190.5 mg
- Iron - 4 mg
- Vitamin C - 3.8 mg
- Thiamin - 0.1 mg
Step by Step Method
Step 1
Lightly spray a skillet with olive oil, over medium heat saute the onions and garlic until they are golden, about 5 minutes
Step 2
Sprinkle in the cumin, coriander and chili flakes, mix well
Step 3
Add the kidney beans and mash them with a potato masher. Don't over mash,leave some texture, cook on low for about 10 minutes, stirring so they don't burn - That's it they are ready
Tips
No special items needed.
Editorial Notes
The ingredient tips, suggestions, variations, facts, questions and answers below are not edits to the original author's recipe. They are not meant to imply any change would improve the recipe. They're offered for convenience, alternative ideas, and points of interest. If you have any comments about them, please post in the Help & Ideas forum.
- When choosing the kidney beans, it is best to buy organic, low-sodium beans.
- If you prefer a spicier dish, you can add more chili flakes to your liking.
- Replace the kidney beans with black beans for a more traditional Mexican flavor. This substitution is beneficial as black beans are more commonly used in traditional Mexican recipes, providing a more authentic taste.
- Replace the olive oil with vegetable oil for a healthier option. This substitution is beneficial as vegetable oil is lower in saturated fat than olive oil, making it a healthier choice.
Vegan Refried Beans Substitute the olive oil for vegan-friendly oil and the kidney beans for your favorite variety of cooked vegan beans. Mash the beans with a potato masher and cook for 10 minutes, stirring to prevent burning.
Vegan Chili-Lime Refried Beans Substitute the olive oil for vegan-friendly oil and the kidney beans for your favorite variety of cooked vegan beans. Mash the beans with a potato masher and cook for 10 minutes, stirring to prevent burning. Add chili powder, cumin, garlic powder, and lime juice to the beans and cook for an additional 5 minutes. Serve with a sprinkle of cilantro on top.
Mexican Rice - This is a great side dish to serve with the refried beans. It is a simple combination of white rice, onion, garlic, and tomato sauce, seasoned with cumin and chili powder. The flavors of the rice will complement the refried beans perfectly, and it's a great way to add more protein to the meal.
Grilled Vegetables: Grilled vegetables are a great way to add more flavor and nutrition to this meal. They can be grilled with olive oil, garlic, and your favorite herbs and spices for a delicious side dish. Grilled vegetables are a great source of vitamins and minerals, and they pair well with the flavors of the Mexican Rice and refried beans.
FAQ
Q: Can I use different types of beans?
A: Yes, you can use different types of beans for this recipe. However, you may need to adjust the cooking time and seasonings depending on the type of beans you use.
Q: Can I make this recipe in a slow cooker?
A: Yes, you can make this recipe in a slow cooker. The cooking time will vary depending on the type of beans you use, so make sure to adjust the cooking time accordingly.
1 Reviews
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Fun facts:
Fun Fact 1: Mexican refried beans were a favorite of the famous Spanish artist, Pablo Picasso. He often ate them with tortillas and referred to them as "the best food in the world".
Fun Fact 2: Refried beans were popularized in the United States by Mexican-American celebrities in the 1940s. These celebrities, such as Rita Hayworth and Desi Arnaz, helped to popularize Mexican cuisine throughout the country.