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My Refried Bean Recipe
Simple, Nutritious and Inexpensive: Wonderful Beans!
Tonight is Tuesday and that makes it Taco Tuesday in our house. To add to the fun it is an election year and as we sit down to eat our delicious tacos, we are watching the second in the debates between the candidates. On the left we have President Barack Obama and on the right we have Governor Mitt Romney. Wonder who will win? Anyway back to my recipe. There is nothing better with tacos than refried beans. You cannot have tacos without the beans. It would be like having a campaign without the rhetoric--just does not happen!
I usually abhor canned anything especially vegetables. Therefore, I do not care for the canned varieties of refried beans. When time is limited, I will go to my nearest Mexican restaurant and get a side order of beans to go, but if I do have time, this simple recipe for making your own refried beans is the best. This recipe is also vegetarian. No animal fat is used.
Prep Time: 20 mins. soaking time not included Cooking Time: about 2 hours
1-small package of raw Pinto Beans-1 lbs size
4-garlic cloves which equal about teaspoons of garlic minced
1-small shallot-chopped fine.
1/4 cup of extra virgin olive oil.
1/4 cup of water
shredded Jack or Cheddar Cheese (naturally you would omit if you are a vegan)
- Rinse the pinto beans in cool water and separate any rocks from the beans.
- Place the beans in a heavy pot with fresh water. Soak beans for about 30 minutes.
- Drain water and fill pot to about 2 inches above the beans. Cook beans until they boil, stir beans and reduce flame to low and simmer beans for 2 1/2 hours.
- After beans are tender, drain water and beans. Place beans in a separate bowl. To the pot add the olive oil, minced garlic and chopped shallot, saute shallot and garlic for a few seconds. Do not let the garlic burn or it will be bitter to the taste.
- Once the garlic and shallot are properly sauteed, return the beans to the pot and add 1/4 cup of water and use a potato masher to mash the beans as they are frying. Add more water if necessary. Mash the beans as you would mash potatoes. They will be a bit clumpy and some beans will be whole.
Garnish with cheddar cheese and green onions. A nice side dish for taco Tuesday or Chili Verde (see my hub on making Chili Verde). Calories: about 135 in a 1/2 cup but lots of fiber.
Serving Size 224.5gAmountPer Serving Calories105---43 calories from fat%
Daily Value*Total Fat4.8g7%
Saturated Fat0.6g3%Trans Fat0.0g
Total Carbohydrates14.9g5%Dietary Fiber5.9g24%
Sugars5.4gProtein3.5gVitamin A 30%•
Vitamin C 56%Calcium 8%•Iron 12%*
Based on a 2000 calorie diet