Posts Tagged ‘Refried Beans’
Homemade Refried Beans
July 7th, 2009 | 
Author: This is my recipe for homemade refried beans. There are numerous recipes for refried beans. The traditional fat used has been lard. Finding a good source for healthy lard is not easy. You need to know a butcher that can get it for you. Refried beans are excellent for healthy eating or for losing weight.
First you will need to cook the pinto beans. You should soak the beans in water overnight, then on the following day it takes about 3-4 hours to cook them. This recipe uses some chili powder, oregano and other seasonings to add spice. You will sauté some chopped onions in a little lard, butter or coconut oil, then add crushed or minced garlic, then add seasonings to gradually infuse more and more flavor. At the end of the cooking you will add some fresh squeezed lime juice. You add it at the end to keep from cooking away the flavor.
Fat Free Refried Beans
Ingredients:
- 4 1/2 cups cooked beans
- 1 cup chopped onions (about 1/2 large onion)
- 1 tbsp minced or crushed garlic
- 2 tbsp chili powder
- 2 tsp ground cumin
- 2 tsp salt
- 1 tsp oregano
- 1/2 juice from fresh squeezed lime (juice from 1/2 lime)
Mash the beans in a bowl with a masher and set aside for now. Add chopped onions to a heavy skillet and cook until soft and beginning to brown a little. Add 1 tbsp of water at a time to keep skillet moist and to keep from burning the onions. Then add garlic and continue cooking until the onions are a light brown color. Add mashed beans to skillet and mix thoroughly, then stir in the chili powder, cumin, oregano and salt. Continue to cook the beans in the skillet and stir with a spatula until it is a thick paste. At that time, add the lime juice and thoroughly mix it into the cooked beans. Turn off the heat once the lime juice is mixed in to avoid cooking away the lime flavor.
Shown below is a photo of all the ingredients. Starting in the upper right corner and moving counter-clockwise: crushed garlic, ground cumin, oregano, chili powder, onion, lime and dried pinto beans.
Start by cooking the pinto beans. Please see this post for complete instructions. After cooking the beans, use a masher to mash them while in the pot.
Chop the onions …
Place the chopped onions in a large skillet.
Measure out portions of the other ingredients and set them aside in dishes. Shown below (left to right): all the dry ingredients in the dish on the left (ground cumin, oregano, chili powder and salt), then crushed garlic in the middle dish followed by fresh squeezed lime juice in the last dish.
Sauté the chopped onions in water, gradually adding more water as necessary – about a tablespoon at a time – to keep the onions from sticking to the skillet or burning. After cooking for about 8 minutes, add the crushed garlic.
Continue to cook the vegetables for about 2 minutes more. Just infuse the flavors into the vegetables.
When the onions and garlic are cooked, add the mashed beans.
Use the masher or wooden spoon and continue to cook the vegetables and mashed beans together. After a minute or two, add the dry seasonings (ground cumin, oregano, chili powder and salt).
Continue to cook and stir the mashed beans with a masher or wooden spoon for another minute or two, then add the fresh squeezed lime juice.
Using the masher, thoroughly mix the fresh squeezed lime juice throughout the mashed beans. When everything is all mixed together, the refried beans will be done.
Posted in Cooking to Lose Weight, Core Foods, Healthy Eating, Healthy Meals, Heart Healthy Recipes, Mexican Food | 
Tags: Refried Beans | 
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