Best 7 Unfried Refried Beans No Fat Low Sodium Recipes
**Unfried Refried Beans: A Healthy and Flavorful Alternative**
Refried beans are a staple in Mexican and Tex-Mex cuisine, but traditional recipes often involve frying the beans in lard or oil, adding unnecessary fat and calories. Our unfried refried beans recipes offer a healthier alternative, using low-sodium ingredients and cooking methods that preserve the beans' natural flavor and nutrients. Whether you prefer a classic refried bean recipe or something with a unique twist, we have a recipe for you. From our basic unfried refried beans to our spicy chipotle refried beans and our creamy avocado refried beans, you'll find a delicious and healthy refried bean recipe to suit your taste. So, get ready to enjoy this classic dish without the guilt!
LOW SODIUM REFRIED BEANS
Kidney friendly low sodium refried beans! You'll never buy refried beans in a can again!
Provided by Melanie Betz MS, RD, CSR, CSG
Categories Main Course
Time 6h
Number Of Ingredients 10
Steps:
- Combine beans, water, garlic, onion, 1 teaspoon cumin, 1 teaspoon salt and 1/2 teaspoon pepper in a slow cooker. Cook on low at least 6 hours, until beans are very soft.
- Drain water, reserving the liquid.
- Using a potato masher, mash the beans. Add enough reserved liquid to meet your consistency preference.
- Add remaining 1 teaspoon cumin, 1/2 teaspoon black pepper and chili powder, garlic powder, onion powder and 1/2 teaspoon salt. Add more spices to taste!
Nutrition Facts : Calories 132 kcal, ServingSize 1 serving
REFRIED BEANS WITHOUT THE REFRY
Refried beans are simple to make when cooked in a slow cooker. This recipe will yield flavorful, fat-free refried beans seasoned with garlic, jalapeno, and cumin.
Provided by CHEFCLAUDE
Categories Side Dish Beans and Peas
Time 8h15m
Yield 15
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.
Nutrition Facts : Calories 139.4 calories, Carbohydrate 25.4 g, Fat 0.5 g, Fiber 6.2 g, Protein 8.5 g, SaturatedFat 0.1 g, Sodium 784.7 mg, Sugar 1.2 g
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.
NACHO'S LOW FAT LOW SODIUM
Now you can have your nacho and eat it too. These are all so good, I couldn't decide which one I liked the best, so I ate them all! And NO guilt! This can easily be converted to a Vegetarian Dish.
Provided by Lynn Socko
Categories Other Sauces
Number Of Ingredients 7
Steps:
- 1. https://www.justapinch.com/recipes/appetizer/other-appetizer/spicy-baked-tortilla-chips-low-sodium-low.html?p=1
- 2. https://www.justapinch.com/recipes/side/vegetable/unfried-refried-beans-no-fat-low-sodium.html?p=1
- 3. https://www.justapinch.com/recipes/main-course/chicken/the-ultimate-grilled-chicken.html?p=1
- 4. https://www.justapinch.com/recipes/sauce-spread/salsa/pico-de-gallo-7.html?p=2
- 5. https://www.justapinch.com/recipes/sauce-spread/dip/low-sodium-salsas.html?p=1
- 6. CHICKEN nacho's, slice and dice grilled chicken. Spread some unfried beans on tortilla chip, sprinkle with cheese and chicken, heat in oven or micro to melt cheese. Add tomatillo salsa.
- 7. BEEF AND BEAN nacho's. Spread tortilla chip with unfried beans, add cheese and beef. Heat in oven or micro to melt cheese. Add red salsa.
- 8. BEAN nacho's. Spread unfried beans on tortilla chip, sprinkle with cheese. Heat in oven or micro to melt cheese. Add pico de gallo.
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.
FAT FREE REFRIED BEANS
These fat free refried beans are great to use in enchiladas, tacos or even as a spread.
Provided by BROMFIELD
Categories Side Dish Beans and Peas
Time 25m
Yield 4
Number Of Ingredients 7
Steps:
- In a small bowl mash 2/3 cup of beans to a smooth paste.
- In a medium saucepan over medium heat, combine the remaining beans with the water. When heated through, stir in garlic, pepper, salt and liquid smoke.
- Stir the bean paste into the whole beans and mix well. Stir in the onion and cook for 10 minutes, or until onions are slightly cooked.
Nutrition Facts : Calories 134.2 calories, Carbohydrate 23.3 g, Fat 1.5 g, Fiber 9 g, Protein 7.7 g, SaturatedFat 0.3 g, Sodium 1044.4 mg, Sugar 1.9 g
LOW-FAT REFRIED BEANS
Writes field editor Kitty Shelton from her Ketchum, Idaho kitchen, "A local Mexican restaurant shared this recipe with me. It's so simple and tasty you'll never go back to canned refried beans."
Provided by Taste of Home
Categories Side Dishes
Time 2h20m
Yield 9 servings.
Number Of Ingredients 5
Steps:
- Place beans in a 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 beans; discard liquid. Return beans to pan; add water to cover. Add onion and garlic; bring to a boil. Cover and cook over low heat for 2 hours or until beans are very tender, adding water to keep covered if needed. Discard onion and garlic. Mash beans with a potato masher, leaving some beans whole. Stir in cumin and hot pepper sauce.
Nutrition Facts : Calories 180 calories, Fat 1g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 6mg sodium, Carbohydrate 34g carbohydrate (0 sugars, Fiber 0 fiber), Protein 11g protein.
Tips:
- To make the beans more flavorful, use a variety of beans, such as black beans, pinto beans, and kidney beans.
- Add some chopped onion, garlic, and chili pepper to the beans for extra flavor.
- If you want a creamier texture, add a little bit of Greek yogurt or sour cream to the beans.
- Garnish the beans with some chopped cilantro, diced avocado, or crumbled queso fresco before serving.
- Serve the beans with your favorite Mexican dishes, such as tacos, burritos, or enchiladas.
Conclusion:
These unfried refried beans are a delicious and healthy alternative to traditional refried beans. They are low in fat, sodium, and calories, and they are packed with fiber and protein. They are also very easy to make, and they can be used in a variety of dishes. So next time you are looking for a healthy and flavorful side dish, give these unfried refried beans a try.
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