Refried Beans (Canned, Traditional Red)
Refried beans are a popular dish in many cuisines, particularly in Mexican and Tex-Mex cooking, known for their rich flavor and creamy texture. Made from red beans that are cooked, mashed, and then fried, they are commonly used as a side dish, a filling for burritos, tacos, or nachos, and as an accompaniment to a variety of meals.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Energy | 89 kcal |
| Protein | 4.98 g |
| Total Fat | 2.01 g |
| Saturated Fat | 0.631 g |
| Carbohydrates | 13.55 g |
| Fiber | 3.7 g |
| Sugar | 0.54 g |
| Calcium | 29 mg |
| Iron | 1.44 mg |
| Magnesium | 35 mg |
| Phosphorus | 92 mg |
| Potassium | 319 mg |
| Sodium | 138 mg |
| Zinc | 0.58 mg |
| Copper | 0.129 mcg |
| Manganese | 0.289 mg |
| Selenium | 5.8 mcg |
| Vitamin C | 0.8 mg |
| Thiamin (B1) | 0.076 mg |
| Riboflavin (B2) | 0.079 mg |
| Niacin (B3) | 0.367 mg |
| Vitamin B6 | 0.103 mg |
| Folate | 26 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Refried beans, especially when canned, are typically free from common allergens like dairy, gluten, and nuts. However, always check the label for any added preservatives, spices, or flavorings that may contain allergens, such as soy or wheat.
Dietary Preferences:
- Vegan: This dish is naturally vegan, making it a great option for plant-based diets.
- Gluten-Free: Refried beans are naturally gluten-free, ideal for those with celiac disease or gluten sensitivity.
- Dairy-Free: This dish is dairy-free unless additional ingredients are added, such as cheese or butter.
- Low-Sodium: While canned refried beans contain sodium, there are low-sodium versions available for those looking to reduce their salt intake.
Health Benefits:
Refried beans are an excellent source of plant-based protein, providing nearly 5 grams per serving. They are also high in fiber, offering over 3 grams, which can help with digestion and promote a feeling of fullness. The beans also contain essential minerals like magnesium, potassium, and iron, all of which support various bodily functions, including muscle health, heart health, and red blood cell production.
Due to the fiber and protein content, refried beans can help stabilize blood sugar levels, making them a good choice for those looking to manage their blood sugar. Additionally, they are rich in folate, which is vital for cell growth and the production of DNA.
Cooking Tips:
If you want to enhance the flavor of canned refried beans, you can sauté them with onions, garlic, and spices like cumin and chili powder. For a creamier texture, consider adding a splash of vegetable broth or a tablespoon of olive oil while reheating them. These beans make an excellent side dish or a base for many Mexican-inspired recipes.
Conclusion:
Refried beans (canned, traditional red) offer an easy, nutritious, and versatile option for adding flavor and texture to your meals. They are rich in protein, fiber, and essential nutrients, making them a great choice for those looking to maintain a healthy diet. Whether you’re serving them as a side, using them as a filling, or enjoying them with nachos, refried beans are sure to please a variety of tastes.
