Tag Archives: refried beans

Perfect refried beans – low-fat, high protein!

Refried beans, known as frijoles refritos, are a staple in Mexican and Mex-inspired cuisine. It translates into “well-fried beans”, which is an accurate description. Most often pinto beans are used, though sometimes pink or red kidney beans can be used as well.

The beans are fully cooked, and any water or broth is drained from them. Then they are mashed well, and put into a frying pan to be cooked again over low heat. Refried beans tend to be made with bacon grease and/or lard and/or bacon added, which sure boosts the flavor, but also may boost your hip size.

It’s super simple to make your own at home with only three ingredients, and no added fat.

Ingredients:

  • 1 can pinto beans, drained (use no added sodium kinds if you can find it. you can also make your own from dried)
  • 2-3 bay leaves
  • 1 tbsp cumin

Step 1: Drain the beans. Rinse them as well if not low-sodium to remove some excess sodium. 

*Side note: bean cooking water is apparently awesome for watering gardens
or house plants. So if you cook beans from raw, keep that in mind!

 Step 2: Pour the beans into a frying pan. Add about 1/4 cup water, and cook on low until the water bubbles and beans are heated through. Mash with a fork or potato mashed until mostly soft and creamy. 

Step 3: Add bay leaves and cumin. You can also add salt and pepper if you like. Mix well, continue to cook on low heat for 10 minutes to an hour. Add more water periodically if they seem to dry out too much. Enjoy as a side dish, on tacos or burritos, or with eggs at breakfast.


Think Geek has more in-depth info on how they are prepared and when to eat them, Food Timeline has a neat comparison of various historical accounts of what refried beans are and when they originated, and Wikipedia covers why the mistranslation into “refried” is wrong on two counts.

What is your favorite way to cook beans?

Multi-Mexi

One of my favorite kinds of food is Mexican inspired food. Why?

  1. It is usually cheap
  2. It is pretty easy to make
  3. A little goes a long way towards fulfilling hunger
  4. It is so versatile! 

I made a few favorites this week with a handful of ingredients. Let me walk you through my multi-mexi recipes.

This is a case where one meal gets transformed into a new one, and then another one! This keeps you from wasting leftovers and prevents food boredom.

Here’s a list of everything I used all week:
1 can diced tomatoes with green chili peppers
2 roma tomatoes
1/2 cup minced cilantro
1/2 medium onion, diced
Lime juice
Lemon juice
Garlic powder
1 can refried beans
Cheddar cheese, shredded
1.2 lb ground beef
Taco seasoning

Ok, so meal #1:
I made my own salsa from the can of tomatoes and chilis, diced up fresh tomatoes and the onion. Added the cilantro and a dash of garlic, plus lemon & lime juice. Delicious with chips or as a topping!

Meal #2:
After 2 days, I still had plenty of salsa and was bored. So I heated a can of refried beans in the microwave, added all the rest of the salsa, topped it with some shredded cheddar cheese. You will be amazed at how delicious this simple dip is!

Meal #3:
Another 2 days goes by and it isn’t likely I will finish the huge amount of dip this made, so I browned the ground beef, drained it, and added taco seasoning. To this I added all the bean & salsa dip. This made for some very hearty tacos! Put over tortilla chips or wrap in a tortilla with lettuce, sour cream and cheese.

This is just one example of the many ways you can re-purpose leftovers into a different meal. It is thrifty, creative, and just an all-around good idea!