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Recipe

A Healthier Refried Beans Recipe

Chef Marie

  • 1 tablespoon olive oil
  • 1 small onion, peeled and diced small
  • 2 garlic cloves, minced
  • 2 tablespoons chili powder
  • 1 lb. freshly cooked kidney beans
  • 2 tablespoons lime juice
  • 1/4 cup vegetable stock
  • 2 tablespoons freshly minced cilantro
  • Salt to taste
  • Minced cilantro for garnishing

    Heat the oil in a large saucepan over medium heat. Add the onion and sauté for 3 to 5 minutes or until tender. Stir in the garlic, chili powder, beans, and mix. Add the lime juice, stock, cilantro, and bring to a boil. Mash the beans with a potato masher or puree with hand blender. Continue to cook until the mixture start to be on the dry side or adjust with a little more stock, if too thick. Adjust seasoning and garnish with minced cilantro, before serving.  
     
    Option: Add green onions and/or small diced cooked carrots and bell peppers. You can also add a little diced tomatoes for a reddish color.

    Note that the amount of stock you will need may vary based on how soft the beans are when you started. Always have a little extra stock on hand! 
     
    Yield: 6 servings
     
    Per Serving: 143 Cal (19% from Fat, 20% from Protein, 61% from Carb); 7 g Protein; 3 g Tot Fat; 0 g Sat Fat; 2 g Mono Fat; 23 g Carb; 6 g Fiber; 2 g Sugar; 44 mg Calcium; 3 mg Iron; 213 mg Sodium; 0 mg Cholesterol