Certainly, I’d be happy to provide you with a detailed recipe for Quick and Easy Refried Beans.
Overview:
Refried beans, or “frijoles refritos” in Spanish, are a popular Mexican and Tex-Mex dish made from cooked and mashed beans. They are often used as a side dish, filling for burritos or tacos, or a dip for tortilla chips. This dish has a rich history in Mexican cuisine and is enjoyed worldwide.
History:
The origins of refried beans can be traced back to ancient Mesoamerica, where various types of beans were cultivated. These beans were cooked, mashed, and often fried in fat, creating a versatile and nutritious staple. The term “refried” is a misnomer, as it actually translates to “well-fried” in Spanish, referring to the second cooking process that gives the dish its creamy texture.
Ingredients:
- 2 cups of cooked pinto or black beans (canned or freshly cooked)
- 2 tablespoons of vegetable oil or lard
- 1 small onion, finely chopped
- 2 cloves of garlic, minced
- 1 teaspoon of ground cumin
- Salt and pepper to taste
- Optional toppings: shredded cheese, chopped cilantro, diced tomatoes, or sour cream
Steps to Prepare:
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Heat the oil or lard in a skillet over medium heat.
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Add the finely chopped onion and minced garlic to the skillet. Sauté them until they become translucent and fragrant, which should take about 2-3 minutes.
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Add the cooked beans to the skillet. Use a wooden spoon or a potato masher to mash the beans while they cook. Continue mashing and stirring until the beans have a smooth and creamy consistency. This usually takes around 5-7 minutes.
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Season the refried beans with ground cumin, salt, and pepper. Adjust the seasonings to your taste preferences. Stir well to incorporate the seasonings evenly.
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Continue cooking the beans for an additional 2-3 minutes, allowing the flavors to meld.
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Once the refried beans reach your desired consistency, remove them from heat.
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Serve the refried beans hot, garnished with optional toppings like shredded cheese, chopped cilantro, diced tomatoes, or sour cream.
Preparation Time:
- Cooking time for this recipe typically ranges from 15 to 20 minutes.
Enjoy your homemade Quick and Easy Refried Beans as a delicious side dish or filling for your favorite Mexican dishes!
Certainly, here are the nutrition facts and some health information for Quick and Easy Refried Beans:
Nutrition Facts (Approximate Values):
- Serving Size: 1/2 cup (about 125 grams)
- Calories: 100-120 kcal
- Total Fat: 3-5 grams
- Saturated Fat: 0.5-1 gram
- Cholesterol: 0 milligrams
- Sodium: 200-250 milligrams
- Total Carbohydrates: 15-20 grams
- Dietary Fiber: 5-7 grams
- Sugars: 1-2 grams
- Protein: 4-6 grams
- Vitamins and Minerals:
- Iron: 1-2 milligrams (10-15% of Daily Value)
- Calcium: 20-30 milligrams (2-3% of Daily Value)
- Potassium: 150-200 milligrams (3-4% of Daily Value)
Health Information:
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Protein: Refried beans are a good source of plant-based protein, making them a valuable addition to vegetarian and vegan diets.
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Fiber: These beans are rich in dietary fiber, which aids digestion, promotes a feeling of fullness, and can help regulate blood sugar levels.
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Low in Saturated Fat: When prepared with vegetable oil or a minimal amount of lard, refried beans can be a relatively low-saturated fat food.
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Iron: They provide a modest amount of iron, which is essential for transporting oxygen in the body.
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Low Cholesterol: Refried beans are naturally cholesterol-free, making them a heart-healthy choice.
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Sodium: The sodium content can vary depending on the brand of canned beans or how much salt you add during cooking. Be mindful of sodium intake, especially if you have high blood pressure.
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Carbohydrates: While they contain carbohydrates, refried beans have a low glycemic index, meaning they have a relatively small impact on blood sugar levels.
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Customization: You can further enhance the nutritional value by adding vegetables like bell peppers or tomatoes for added vitamins and antioxidants.
It’s important to note that the nutritional values can vary based on factors such as the type of beans used and the cooking method. Be mindful of portion sizes and consider these factors when incorporating refried beans into your diet.
