Homemade Refried Beans
(Photo updated 6/27/16)
This recipe was shared by Paul’s mom and is seriously so simple (do not let the long list of directions deter you) and sooooooooooooo good. I have a confession, I never was a big fan of refried beans until I tried this recipe. I mean I would eat them (from a can on top of tostadas, for an easy/cheap meal) but I didn’t LOVE them. Homemade refried beans totally changed EVERYTHING. Now I’ll eat a big old bowl of them with melted cheese for lunch. While making homemade beans is time consuming it’s totally worth it. It’s very cost effective and you can make a big old batch of them that everyone can eat all week long (as meals or side dishes). Plus, if you avoid beans because of the uh…socially awkward side effects… you can rest easy because the soaking step makes them easier to digest. It’s a triple threat- taste good, super cheap, and helps with convenience throughout the week- WIN WIN WIN. You’ve got to make these!
- 1 to 2 lbs of pinto beans
- 4-5 garlic cloves
- 2-3 tbsp of salt per lb of beans
- 1 tbsp red chili powder
- Water enough to cover twice the level of the beans
- 1Clean the beans by removing any rocks or very old looking beans.
- In a large pot, pour the clean beans and fill the pot with water twice the level of the beans.
- Soak the beans overnight or for at least 4 hours. The beans should look hydrated (plump) Drain the water and rinse the beans well. (BONUS- This step helps make them easier to digest!)
- Fill the pot with clean water 2 X the level of the beans Add 4-5 garlic cloves and bring to a boil and then lower the heat and cover for about 2 hours. You want a continuous low boil.
- Check every once and while and stir so the beans do not stick to the bottom
- After ~ 2 hours, the beans should be very soft. Salt is added to taste. Add 1 tbsp of red chili powder
- Pour out most of the water, leave about 1/4 of it in the pan. If satisfied with taste mash with a potato masher. If it looks too watery, dump out more of the liquid or boil to burn of liquid. Mash to desired mashed level and then devour!
Recipe updated 6/27/16
½ cup refried beans have about 7g of Protein and 6g Fiber and they are nutrition superstars!
Pinto beans are a type of legumes and eating legumes have been linked with lower heart attack risk. Pinto beans, like many legumes, are high in insoluble fiber, which aids in digestion, protection of heart disease, and helps with blood sugar control. They also contain high amounts of Folate, which can help lower homocysteine levels, another factor that has been linked with increased risk of heart disease. Folate is also an important nutrient for pregnant women (or women looking to become pregnant) because it helps reduce risk of neural tube defects. Finally, they contain magnesium, which helps improve blood flow, as well as potassium, which counteracts the hypertensive effects of salt. Have I convinced you yet?????
Five Meal Ideas:
1. Make a bean and cheese burrito/quesadilla with a whole wheat tortilla
2. Heat up a big old bowl and top with salsa and cheese, eat with
low fat tortilla chips
3. Get a bag of tostada shells from the dollar store and make tostadas
4. Sauté chicken strips or shrimp in canned green enchilada sauce until cooked, add the beans and make tacos
5. Use them as a side dish
This weekend I had them on the side of salmon and scallop salad
and with a grilled turkey burger & zucchini
There you have it… Homemade Refried Beans!