Bean Recipe: Quick And Easy Refried Beans

Vegan Refried Beans, Great In Burritos, As A Dip, Or Sandwich Spread

Vegetarian Refried Beans are great with pinto beans or black beans, canned or home cooked.

Total Prep And Cook Time: 20 minutes

8 Servings

Nutrition Data, 38g Serving: 107 cal, 17g carb, 2g fat, 178 mg sodium, 4g fiber, 6g protein, low Cholesterol, good source Thiamin & Folate. Estimated glycemic load 7

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Ingredients:

• 3 cups cooked pinto or black beans
• OR: Two 15 oz cans cooked beans, drained & rinsed well
• 1 Tbsp olive oil
• 2 minced fresh garlic cloves
• 1 Tbsp seeded & minced fresh jalapeno pepper (1/2 pepper)
• 1 tsp. gr. cumin
• 2 tsp gr. coriander
• 1 tsp paprika
• 1/2 tsp salt or to taste
• Optional: 1 Tbsp Braggs liquid aminos, or soy sauce
• Optional: 1/4 cup mild or medium tomato salsa

Directions:

1. Mash the beans with a potato masher, in a food mill, or food processor. Add enough liquid to make a smooth paste
2. Heat the oil on med-low in a 2 qt saucepan. Add minced fresh garlic, jalapeno & spices
3. Sauté for 5 minutes or until garlic starts to brown
4. Add the bean paste and blend with the spices. Add Braggs or soy sauce and salsa, if using, and salt to taste
5. Burritos: Spread refried beans on large warmed tortillas, top with chopped lettuce, tomato, guacamole, soy or regular shredded cheese & sour cream, olives, salsa. Fold in the sides, wrap and serve
6. Refried beans also make a great dip or a cold sandwich spread

How to Cook Beans:

1. To cook beans: soak 4 or more hours (quick soak - use boiling water), rinse, cover with cold water (no salt)
2. Bring to boil, skim foam, cover and simmer 2 hrs, or until tender. Drain and reserve the liquid

Note: If you're going to soak and cook beans, it's worth making extra, to freeze in small amounts for future meals (think soup).

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