Best 3 Unfried Refried Beans Recipes
**Unfried Refried Beans: A Healthier and Just-as-Tasty Twist on a Classic Dish**
Refried beans are a beloved staple in Mexican cuisine, often served as a side dish, filling for tacos and burritos, or as a dip for chips. While traditional refried beans are made by frying cooked beans in lard or oil, this recipe offers a healthier alternative that skips the frying step without sacrificing any of the flavor. This unfried version relies on sautéing the beans with aromatics like onions, garlic, and jalapeños, and then simmering them in a flavorful broth until they reach a creamy consistency. The result is a delicious and versatile dish that's lower in fat and calories than traditional refried beans, making it a great option for health-conscious individuals or those seeking a lighter take on this classic dish. This article provides three variations of the unfried refried beans recipe: a basic version, a black bean variation, and a spicy version, each offering a unique flavor profile to suit different preferences.
UNFRIED REFRIED BEANS
"Refried beans were a staple in our home when I was growing up, but the dish my dad made called for crisp bacon and bacon fat," writes Michelle Martinez of Albany, New York. "Being health-conscious, I lightened up the recipe and found that it remained as tasty as I remember from my childhood.
Provided by Taste of Home
Categories Side Dishes
Time 2h20m
Yield 5 servings.
Number Of Ingredients 10
Steps:
- Place beans in a soup kettle or Dutch oven; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour. Drain and rinse beans, discarding liquid., Return beans to Dutch oven; add the 2 quarts water. Add the chili powder, garlic, 1-3/4 teaspoons cumin, pepper, 3/4 teaspoon salt and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 2-3 hours or until beans are tender., Drain beans, reserving 3/4 cup liquid. Place bean mixture in a bowl; coarsely mash. Gradually stir in reserved cooking liquid until mixture reaches desired consistency. Stir in the remaining cumin and salt. Serve on tostada shells with toppings of your choice if desired.
Nutrition Facts : Calories 172 calories, Fat 1g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 572mg sodium, Carbohydrate 31g carbohydrate (1g sugars, Fiber 9g fiber), Protein 10g protein. Diabetic Exchanges
UNFRIED REFRIED BEANS
This is a healthier version than most refried bean recipes. You can make this vegetarian by using all water.And the best part of all it cooks in the crockpot! This is adapted from allrecipes.com
Provided by cookiedog
Categories Beans
Time 8h15m
Yield 15 serving(s)
Number Of Ingredients 8
Steps:
- Place the onion, rinsed beans, jalapeno, garlic, salt, pepper, and cumin into a slow cooker.
- Pour in the water and stir to combine. Cook on High for 8 hours, adding more water as needed.
- Note: if more than 1 cup of water has evaporated during cooking, then the temperature is too high.
- Once the beans have cooked, strain them, and reserve the liquid. Mash the beans with a potato masher, adding the reserved water as needed to attain desired consistency.
UNFRIED REFRIED BEANS NO FAT LOW SODIUM
I use refried beans in burritos, on nachos, even on pizza, but the ones from the store are loaded with sodium. This version is low fat and low sodium, and they are delicious.
Provided by Lynn Socko
Categories Other Side Dishes
Time 4h
Number Of Ingredients 3
Steps:
- 1. https://www.justapinch.com/recipes/sauce-spread/salsa/pico-de-gallo-7.html?p=2
- 2. If using fresh cooked beans, drain juice. OR if using canned beans, drain and rinse well. Most of the sodium is in the juice. Use approx. 1/2 c of pico de gallo to 2 c. of beans. Add more or use less depending on your taste.
- 3. Mix drained beans and pico together. Place in food processor, add a little water and puree. The longer these sit up in the fridge the more flavorful they become. Add more spices if desired, but this really doesn't need any, it's SUPER flavor just as is.
- 4. To make low fat/low sodium nachos, try these chips. https://www.justapinch.com/recipes/appetizer/other-appetizer/spicy-baked-tortilla-chips-low-sodium-low.html?p=2
- 5. Here is a low fat/sodium recipe for nacho using these beans. https://www.justapinch.com/recipes/sauce-spread/salsa/nachos-low-fat-low-sodium.html?p=1
- 6. I also use this recipe for the beans: https://www.justapinch.com/recipes/side/other-side-dish/pinto-beans-2.html?p=1# I made 6 c. using these beans cooked without the ham hock. Once cooked I drained them and added 1/4 c. of pickled jalapeno juice (which does have sodium), 2 Tbl. of apple cider vinegar, and 2 c. of pico de gallo, then pureed them in batches and mixed altogether when finished.
Tips:
- Soak the beans overnight: This will help them cook more evenly and quickly.
- Use a slow cooker: This is the easiest way to cook the beans. Just add the beans, water, and salt to the slow cooker and cook on low for 8-10 hours.
- Add flavorings: You can add a variety of flavorings to your refried beans, such as garlic, onion, chili powder, cumin, and oregano.
- Mash the beans until they are smooth: You can use a potato masher, a food processor, or even a blender to mash the beans.
- Serve immediately: Refried beans are best served immediately after they are made. You can also store them in the refrigerator for up to 5 days or in the freezer for up to 3 months.
Conclusion:
Unfried refried beans are a healthy and delicious way to enjoy this classic Mexican dish. They are easy to make and can be tailored to your own taste preferences. So next time you are looking for a quick and easy meal, give unfried refried beans a try!
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