No-Fried Mexican Beans

No-Fried Mexican Beans

Serves: 1
 
 
Bean Recipes
0 ratings
 
from Diabetes Cookbook by
 
Ingredients
Ingredients
To make No-Fried Mexican Beans, you'll need:
  • 1/4 cup dried pinto beans soaked for
  • 8 hours rinsed and drained
  • 1 tsp canola oil
  • 2 tbsp chopped onion
  • 1 clove garlic chopped
  • 1/2 tsp ground cumin fresh ground pepper to taste
  • 2 dashes cayenne pepper

Method

  • Mash the beans using a potato masher and a sturdy bowl (or use a food processor)
  • The beans should be broken up and mealy, but not completely pureed
  • Heat the oil in a medium saucepan over medium heat
  • Saut‚ the onions and garlic for 3 to 4 minutes until the onions are soft
  • Add the mashed beans, cumin, and black and red peppers
  • Stir well
  • Cook for 10 to 15 minutes, stirring occasionally, until some of the beans begin to brown and stick slightly
  • This browning action will help give the taste of authentic refried beans
  • Cook until the desired consistency is achieved and serve.
Nutritional Facts (Per Serving)
Calories - 219 Calories from Fat -- 48 Total Fat -- 5g Saturated Fat -- 0g Cholesterol -- 0mg Sodium -- 6mg Carbohydrate -- 34g Dietary Fiber -- 12g Sugars -- ! 4g Protein -- 11g
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