Low Fat Refried Black Beans
Transform your mealtime with these flavorful and healthy Low Fat Refried Black Beans! This guilt-free twist on a classic Mexican dish uses nutrient-packed dried black beans, cooked to tender perfection in a blend of water and low-sodium vegetable broth for extra depth of flavor. A fragrant sauté of onion and garlic forms the base, while aromatic spices like cumin and chili powder add a subtle kick. Lightly mashed to creamy perfection with just a hint of reserved cooking liquid, these beans are finished with a refreshing splash of lime juice and vibrant fresh cilantro. Perfect as a wholesome side dish or a protein-packed filling for tacos, burritos, or quesadillas, this recipe is low in fat but high in flavor. Ready in just a few easy steps, it’s a must-try for anyone seeking delicious, plant-based goodness.
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Ingredients
- 1 cup dried black beans
- 4 cups water
- 2 cups low sodium vegetable broth
- 1 medium, chopped onion
- 3 minced garlic cloves
- 1 light spray olive oil spray
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lime juice
- 2 tablespoons, chopped fresh cilantro
Directions
Step 1
Rinse the black beans thoroughly under cold running water. Place them in a large bowl with 4 cups of water and soak overnight or for at least 8 hours.
Step 2
Drain the soaked beans and rinse again. Transfer the beans to a large pot.
Step 3
Add 4 cups of fresh water and 2 cups of low sodium vegetable broth into the pot with the beans.
Step 4
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 1 to 1.5 hours or until the beans become tender, stirring occasionally.
Step 5
Drain the cooked beans, reserving about 1 cup of the cooking liquid.
Step 6
In a large skillet, lightly spray with olive oil spray and heat over medium heat.
Step 7
Add the chopped onion and minced garlic, sautéing until the onion is translucent, about 5 minutes.
Step 8
Stir in the cooked black beans, adding the reserved cooking liquid a little at a time, mashing the beans with a potato masher to desired consistency. Add more reserved liquid if needed to achieve creaminess.
Step 9
Mix in the ground cumin, chili powder, salt, and black pepper. Cook for another 5-7 minutes, stirring frequently.
Step 10
Remove from heat and stir in the lime juice and fresh cilantro.
Step 11
Serve immediately as a side dish or as a filling for tacos, burritos, or quesadillas. Enjoy your low fat refried black beans!
Nutrition Facts
| Serving size | (1826.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 377.0 |
| Total Fat 2.1g | 0% |
| Saturated Fat 0.3g | 0% |
| Polyunsaturated Fat 0.4g | |
| Cholesterol 0mg | 0% |
| Sodium 1965.9mg | 0% |
| Total Carbohydrate 72.9g | 0% |
| Dietary Fiber 19.6g | 0% |
| Total Sugars 10.3g | |
| Protein 21.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 208.2mg | 0% |
| Iron 7.2mg | 0% |
| Potassium 1443.0mg | 0% |
Source of Calories