Refried Beans ~ a low fat healthy version

>> Wednesday, July 1, 2009

recipe, healthy refried beans, low fat refried beans, Mexican beans, pinto beans, how to cook, no lard refried beans, non refried beans, frijoles fritos, frijoles refritos, low calories, low fat, sin grasa, beans; bunch; mound; dried beans; pinto beans; legumes; healthy; food; cooking; cook; food; prepare; preparation; hearty food; diet; Leguminosae; edible; seed; kitchen; cuisine; Mexico; Mexican; organic; bio; bountiful; many; plentiful; abundent; diet; dry; bean;
Frijoles refritos(refried beans), are beans that are fried with oil/fat, mashed and then refried again. That's the meaning of refrito- twice fried. Refried beans in Mexico are traditionally cooked or fried in lard. I know it's sounds gross and fatty, but the lard does adds flavor. That said I hate lard and I don't cook with it. This is how I have cooked my "refried" beans for years. This recipe is simple and hassle free, and most importantly it's a lighter low fat, and completely vegan/vegetarian version. Why? because you wont use any oil or fat what so ever.


You need some cooked beans, the amount depends on how much you want. You can see an older post on how to cook dry beans.



recipe, healthy refried beans, low fat refried beans, Mexican beans, pinto beans, how to cook, no lard refried beans, non refried beans, frijoles fritos, frijoles refritos, low calories, low fat, sin grasa, beans; bunch; mound; dried beans; pinto beans; legumes; healthy; food; cooking; cook; food; prepare; preparation; hearty food; diet; Leguminosae; edible; seed; kitchen; cuisine; Mexico; Mexican; organic; bio; bountiful; many; plentiful; abundent; diet; dry; bean;

You need to strain your beans but make sure you reserve some of the liquid, or you'll need a little water. In a large pan over medium low heat add 2Tbs of the bean broth or plain water , then add your beans. Now you need a potato masher, and slowly starts mashing your beans, if they are too dry add a little more liquid. Don't mash completely, you want to leave some whole or unbroken, so that they don't get to runny. (in case that you over mash, you'll need to cook longer to burn off some of the liquid.)


recipe, healthy refried beans, low fat refried beans, Mexican beans, pinto beans, how to cook, no lard refried beans, non refried beans, frijoles fritos, frijoles refritos, low calories, low fat, sin grasa, beans; bunch; mound; dried beans; pinto beans; legumes; healthy; food; cooking; cook; food; prepare; preparation; hearty food; diet; Leguminosae; edible; seed; kitchen; cuisine; Mexico; Mexican; organic; bio; bountiful; many; plentiful; abundent; diet; dry; bean;

Continue to cook for a couple minutes and stir to prevent from burning. You can taste them now to see if they need more salt or add any other spices that you want. Some people take a chopped onion and fry along with the beans. I like to keep it simple for these type of beans.

recipe, healthy refried beans, low fat refried beans, Mexican beans, pinto beans, how to cook, no lard refried beans, non refried beans, frijoles fritos, frijoles refritos, low calories, low fat, sin grasa, beans; bunch; mound; dried beans; pinto beans; legumes; healthy; food; cooking; cook; food; prepare; preparation; hearty food; diet; Leguminosae; edible; seed; kitchen; cuisine; Mexico; Mexican; organic; bio; bountiful; many; plentiful; abundent; diet; dry; bean;

There you have it, fast, easy, healthy, delicious and nutritious!!

3 comments:

blogmis21,  September 8, 2009 at 7:34 AM  

Love Mexican and beans, didn't know they could be healthier and lower calories by doing it this way. Thanks for the information.

Kelly at Crock tease September 8, 2009 at 1:34 PM  

What the...we both posted a refried beans recipe on the same day!? (I made mine a week ago and only just now posted it. Your photos are WAY better than mine. I think you might be my evil twin. Or maybe you're the good twin and I'm the evil one.

Spicie Foodie September 9, 2009 at 9:21 AM  

Blogmiss21 - You're welcome and hope you enjoy some yummy beans soon:)

Kelly - You are so funny:) I made the ones in this photo about 1 month ago, but I also made a bean dish last night:) You're photos are nice, just keep practicing with you're camera until you are happy. I practice a lot until I'm happy with the photo I want. I just read your post from the 7th, very nice and deserves a buzz! Reminded me to put up a post I wrote about"poor people food" , so thank you.
~

Post a Comment

Thank you for stopping by and reading my blog. I love to hear from my readers so please leave your thoughts or questions below. Thank You!

(**PLEASE notice that comments with links are sent to the spam filter. This is not a place for you to advertise yourself.**)

Buy or Sell Food Photos!

View My PortfolioRoyalty Free Images

Support Me By Clicking on These Links:

living in Czech Republic Expat Women - Helping Women Living OverseasTopOfBlogsBuy Foodie artHonest Cooking The Food Magazine, Spicie Foodie , contributor

Followers

©2009-2011 All recipes, articles, blog post, content, and images (*Unless otherwise stated*) are the sole property of Spicie Foodie and Nancy Lopez-McHugh. They should not be used without prior written consent. You can contact me here

  © Blogger template Webnolia by Ourblogtemplates.com 2009

Back to TOP