It’s been a while folks. Too long. Did you miss me? I missed you.
I’ve been in the kitchen a little bit whipping up some good food lately. Our favorite weekend breakfast lately has been the Cinnamon Streusel Pancakes. We made the pancakes in result of making my Pumpkin Poppers for my twin and her boyfriend after they won the fantasy football Super Bowl. The loser had to make a treat for the winning team. But enough about that. Next year…
Today I had to share a recipe that is so amazingly simple, you won’t believe it. This may be one of the most difficult foods I’ve had to try make photogenic. Refried beans? How does an amateur food blog photographer make refried black beans look appealing? I still don’t know the answer to this…but I tried.
Refried beans are commonly made with pinto beans, but can also be made with other beans like black or red beans. In addition, they are commonly fried with lard. But you can make refried beans right on the stove top without lard and in about 5-10 minutes.
You can certainly make them with pinto or red beans, but black beans are my favorite! They are a staple in my diet and the pantry is always stocked with low-sodium canned black beans. Black beans are inexpensive, a vegetarian protein source, and full of phytonutrients and fiber beneficial for cancer prevention. We make our Black Bean Burgers often since they are easy, yet very satisfying. Last week we made them when caramelized onions…Mmmmm…they were so good…
My other go to meal when there isn’t much in the house or I don’t feel like cooking are what I think of as a black bean pizza of sort. I make refried black beans, spread on a tortilla or sprouted grain wrap, sprinkle with reduced-fat cheese, guacamole or avocado, and salsa. Need a meat free dish for lent? I think you just found it.
Try it out and let me know what you think!
- 1 tablespoon olive or canola oil
- 1/2 cup diced onion
- 2-3 cloves minced garlic
- 1 can, low-sodium black beans (15.5 ounces)
- On the stove-top, heat a medium-large skillet/sauce pan over medium-high heat. Add the onion and garlic, sauté for a few minutes (2-3) until the onions begin to soften.
- Next, add the can of black beans with the liquid.
- Begin "smashing" the beans with a fork, avocado masher, or whatever tool you think might work for you. Stir with a wooden spoon frequently.
- Cook the beans until most of the liquid from the beans has been cooked away. You will know when the beans are done when they resemble refried black beans!
- Use the refried beans on a tortilla, wrap, taco, enchiladas, etc. Enjoy!
- Nutrition Facts, per 1 serving: 166 calories, 4 grams fat, 1 gram saturated fat, 1 gram polyunsaturated fat, 2 grams monounsaturated fat, 0 milligrams sodium, 167 milligrams sodium, 446 milligrams potassium, 25 grams carbohydrates, 6 grams fiber, 2 grams sugar, 8 grams protein, vitamin A 0%, vitamin C 3%, calcium 5%, iron 9%.
- If you are counting calories, search "Heaven Sent Peanut Butter Refried Black Beans" on MyFitnessPal.