Healthy Refried Beans Recipe
Healthy Refried Beans Recipe
Ladies, I have a recipe for refried beans to share with you all today, and I think you are going to love it.
Refried beans are beans that have been cooked and then mashed into a thick, almost paste-like consistency. Like the bean smash in my Salmon and Bean Smash Bruschetta, it is a simple way to add lots of flavour!
Refried beans aren’t just good for adding to nachos or tacos — they can be used in so many different ways. With this recipe, you can create a healthy dip that is delicious on pita chips without feeling like you are overdoing it on any unhealthy added nasties (more on that later).
Find out how to make refried beans the healthy way with this delicious recipe!
Refried Beans Recipe
Prep time: 3 mins
Cook time: 7 mins
Total time: 10 mins
Dietary preferences: Vegetarian, Vegan, Gluten-free, Nut-free, Dairy-free
- 2 tbsp olive oil
- ½ medium brown onion, finely diced
- 1 garlic clove, crushed
- ½ tsp ground paprika
- ¼ tsp ground chilli
- ½ tsp ground cumin
- 400g tinned pinto or butter beans, drained and rinsed
- 125ml water
- lime juice, to taste
- sea salt and ground pepper, to taste
- 1 tbsp chopped fresh coriander, to garnish.
- Heat the oil in medium non-stick fry pan over medium-high heat. Add the onion and cook for 5 minutes or until soft and translucent, stirring occasionally.
- Add the garlic, paprika, chilli and cumin and cook for 1-2 minutes until fragrant, stirring frequently.
- Add the beans and water and cook, uncovered, for a further 5 minutes until the liquid has evaporated, stirring occasionally.
- Transfer the beans to a heatproof bowl and, using a potato masher, roughly mash the beans. Add the lime juice and season with salt and pepper, if desired. Mash for another 30 seconds until the flavours are well combined. For a smoother consistency, place the beans, lime juice and salt and pepper, if using, in a food processor and process for 3 minutes.
- To serve, place the refried beans in a small bowl and garnish with fresh coriander. Enjoy!
In this recipe, I’ve suggested using either pinto or butter beans but you can use almost any type of tinned beans. You can also use two different types of beans — simply divide the amount between the two types. Using half black beans and half pinto beans is a great way to add some more protein.
For spicy refried beans, try adding some chopped jalapeno when you put the ingredients in a food processor. I would suggest adding a little of the jalapeno at a time until you get the balance right, you don’t want the jalapeno to be too strong.
With this recipe, I wanted to include all of the refried beans nutrition while allowing you to control the salt and spice! Store-bought tins of refried beans might be convenient but often they can contain preservatives, as well as added salt and sugars. Use this simple recipe to make your own refried beans and you can use them in so many of your favourite meals!
Try this homemade refried beans recipe for yourself
The other great thing about this recipe is it keeps for a few days. If you’re always looking for a snack before dinner, this is a great option with some crackers.
You can also spread refried beans on a tortilla for some extra protein — this would be great with my Spiced Haloumi Tacos!
I would love to hear some of your favourite ways to enjoy refried beans, make sure you let me know in the comments.
Love, Kayla xx
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.