Fat-Free "Refried" Beans

Name: Fat-Free "Refried" Beans
Prep time: 15 min
Cook time: 8 h
Total time: 8 h 15 min
Cuisine: American, Mexican, Latin American
Ingredients: 3 cups dry pinto beans, rinsed; 1 onion, peeled and halved; ½ fresh jalapeno pepper, seeded and chopped; 2 tablespoons minced garlic; 1 teaspoon salt; 4 teaspoons salt substitute (potassium salt); 1 ¾ teaspoons fresh ground black pepper; 1/4 teaspoon ground cumin, optional; 9 cups water

3 steps

Prep:15minCook:8h

This recipe more properly might be called "mashed pinto beans". Pinto beans are seasoned and cooked in a slow cooker, and then mashed incorporating the cooking liquid to achieve the desired consistency. Neither animal nor vegetable fat is added to the beans.

Updated at: Wed, 16 Aug 2023 20:30:48 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories138.9 kcal (7%)

Total Fat0.5 g (1%)

Carbs25.3 g (10%)

Sugars1.1 g (1%)

Protein8.4 g (17%)

Sodium341.3 mg (17%)

Fiber6.2 g (22%)

% Daily Values based on a 2,000 calorie diet

Ingredients

15 servings

3 cupsdry pinto beans

rinsed

1onion

peeled and halved

0.5fresh jalapeno pepper

seeded and chopped

2 tablespoonsminced garlic

1 teaspoonsalt

4 teaspoonssalt substitute

potassium salt

1 ¾ teaspoonsblack pepper

fresh ground

¼ teaspoonground cumin

optional

9 cupswater

Instructions

Step 1

Place beans, onion, jalapeño, garlic, salt, pepper, and cumin into a slow cooker. Pour in water; stir to combine.

Step 2

Cook on High until beans are very tender, about 8 hours; add more water as needed, but if more than 1 cup of water has evaporated, lower the heat. You want extra liquid, but it should be thick.

Step 3

Strain beans and reserve cooking liquid. Transfer beans to a large, shallow bowl. Use a potato masher to mash beans, adding reserved cooking liquid as needed to reach desired consistency.

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