This refried beans recipe is a delicious and healthy addition to any Mexican meal. There’s no need for lard in these vegan refried beans. These beans get their flavor from onions, chiles, and spices while still tasting like restaurant quality!
Many think of refried beans as a fattening, indulgent food which is not always the case. When you make refried beans from scratch, you can skip unhealthy ingredients like lard or refined oils.
The trick to perfecting homemade refried beans is to use dried beans. By making beans from scratch, you’re able to inject them with more flavor and control the texture. Plus, you’re skipping the sodium and BPA that is associated with canned beans.
Pinto Beans Nutrition
Fortunately, the fat associated with refried beans does not come from its key ingredient, pinto beans. On the contrary–pinto beans are extremely low in fat. One cup of cooked pinto beans contains just 2.4 grams of fat.
Pinto beans are a great source of folate, fiber, copper, manganese, phosphorus, protein, vitamin B1 and B6, magnesium, potassium, and iron. All of those nutrients are essentials and each boasts their own health benefits.
According to a study published in the journal Archives of Internal Medicine, consuming legumes can have heart-healthy effects. The study found that eating legumes may reduce the risk of coronary heart disease in patients with type-2 diabetes who follow a low glycemic diet.
Eating high-fiber foods like beans comes with more positive health benefits. The fiber in beans may help prevent overeating and curb cravings which helps to promote weight loss. Beans are also linked with lowering LDL cholesterol levels due to their soluble fiber content.
While cooking beans from scratch may seem like a daunting task, it is well worth the effort and not as hard as it seems. Really! Cooking dried beans actually only requires about 15 minutes of active prep time and the rest of the cook time is hands-off. Plus, each batch will produce so many servings that you will be able to enjoy the beans throughout the week.
There are many benefits to cooking dried beans including easier digestion, increased flavor, and less sodium. The digestive benefits come from soaking beans prior to cooking. By soaking and then rinsing, a portion of the indigestible oligosaccharides will be removed which will result in easier digestion of the beans. You can add a piece of kombu seaweed to the beans to further improve their digestive qualities.
When planning to make this refried beans recipe, you’ll want to prepare in advance. Plan to soak beans the night before making this recipe. One pound of dried beans will produce about five cups of cooked beans. You only need three cups of cooked pinto beans for this recipe so you’ll be able to refrigerate the rest for later use.
Images via Karissa Bowers