- Food and Cooking»
- Food For Kids
Quick, Creamy Refried Bean Soup That Your Kids Will Love on Winter Days!
Winter comfort food to ward off the blahs and the cold!
What Can I Make to Feed My Kids in a Hurry?
Winter meals are tough. It feels like we’re never home. On weekdays, there’s school and work and by the time we get home it’s so dark and I’m feeling so wiped out from the exertion of typing away at the computer all day, that I can’t face actually cooking a decent meal. On the weekends, I wake up full of energy and raring to go, but by the time we get back from running errands, or running to church and religious ed, with about a quick half hour before we have to load ourselves back into the car and run to Baby’s sports, dance, or other activity, I’m ready to run back to bed and hide under the covers instead! I came up with this very quick soup recipe when we got home late, again, one snowy winter night in 2013 and was faced with cranky, hungry kiddos and not much in the larder. Luckily, I always keep a few cans of refried beans on hand.
What's Your Brand?
What brand of Mexican food products do you prefer? (Vote, then tell us why in the comments!)
Always Keep Some Canned Beans On Hand
Always Check the Label for Ingredients!
When Buying Canned Products, Choose Wisely
When buying any canned, or prepared, product, however, you need to choose wisely. Unfortunately, many manufacturers add animal fat or high fructose corn syrup to their products. If you are philosophically opposed to GMO foods, you also need to do your homework before hitting the supermarket shelves. Old El Paso is a brand that offers Vegetarian refried beans (so, for all you vegetarians out there, no need to fear hidden animal fat!) as well as the Fat Free option offered by Old El Paso, Ortega and other brands. Reading the ingredients is a must, no matter what you are buying. The fewer the ingredients listed, the healthier an option you are holding in your hand!
However, you do need to bear in mind that most canned, processed foods contain a high amount of sodium. This product is no different and has a total of 570 mg of sodium in the entire can of refried beans. So, while this recipe makes a good, calorie and protein dense meal in a bowl, it does come at a cost. Please check with your nutritionist or doctor if you have been asked to follow a sodium-restricted or low-cholesterol diet.
What Do You Think of This Recipe?
- 1 can refried beans
- 1 can skim milk
- shredded Mexican blend cheese, to taste
- 1 tomato, chopped (optional)
- 1 tsp. fresh cilantro, finely chopped (optional)
- 1 T. sour cream or plain Greek yogurt, (optional)
- Open the can of refried beans and empty the contents into a saucepan.
- If you have an electric stove, you should start the burner. Make sure to have a wooden spoon ready to stir the beans so they do not stick while you ready the milk.
- Measure milk into the now-empty can of beans. Stir it a little to make sure to use all the beans that may still be sticking to the sides of the can.
- Add the milk to the beans in the saucepan and stir. (Add more milk if you prefer a less dense, less thick, but still creamy, soup.)
- Keep stirring occasionally while you watch the pan for when the mixture begins to boil. Use this time to prep the other ingredients, if you are using them. That is, rinse and chop the tomato and the fresh cilantro now. Then set aside.
- Lower the heat and keep stirring, making sure the soup does not stick to the bottom of the saucepan.
- Heat thoroughly for an additional 3-5 minutes.
- Remove from heat and serve immediately in a bowl. Add the shredded cheese, tomato, and/or fresh cilantro. Top with a dollop of sour cream. (I usually substitute fat free, plain, Greek yogurt for the sour cream. It has just as much body but does not have as much saturated fat or cholesterol as sour cream.)
|Serving size: 1 bowl|
|Calories from Fat||0|
|% Daily Value *|
|Saturated fat 3 g||15%|
|Sodium 570 mg||24%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|