Bilby's refried beans
Nutritional Info
- Servings Per Recipe: 5
- Amount Per Serving
- Calories: 254.9
- Total Fat: 3.6 g
- Cholesterol: 0.0 mg
- Sodium: 389.8 mg
- Total Carbs: 44.0 g
- Dietary Fiber: 14.6 g
- Protein: 13.4 g
View full nutritional breakdown of Bilby's refried beans calories by ingredient
Introduction
Home-made beans are comforting, nutritious and not a big calorie hit. Don't forget the soaking step as it reduces cooking time and saves energy. This recipe is quite straightforward and it's never gone wrong for me :-) Home-made beans are comforting, nutritious and not a big calorie hit. Don't forget the soaking step as it reduces cooking time and saves energy. This recipe is quite straightforward and it's never gone wrong for me :-)Number of Servings: 5
Ingredients
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300g dry pinto beans
100g onion (1 medium-sized)
100g red capsicum
100g celery
1 tbsp cooking oil
spices: cumin, oregano, cayenne, salt.
Directions
1. Soak beans overnight. You will need approximately 300grams of dry pinto beans. The next day, discard the soaking water and add fresh water to cover the beans. Bring to the boil and simmer until tender, approximately 35 minutes. Drain beans but reserve the cooking liquid.
*Didn't soak? You will need to increase cooking time by about half and hour.
*Canned beans ok? No. You can't make good refried beans out of canned beans.
2. While beans are cooking, finely chop onion, capsicum and celery and mix in a bowl.
3. Add 1 tablespoon of cooking oil - your choice - to a large pot and bring to medium-high heat. Add chopped vegetables and saute gently until soft.
4. Turn heat down to low and add spices: 2 teaspoon cumin, 1 teaspoon oregano, 1 teaspoon cayenne pepper, salt to taste. If you don't like hot food feel free to leave out the cayenne.
5. Add drained beans and about half the liquid. Mash with a potato masher until beans break up a little.
6. Simmer for about one hour, stirring occasionally so beans do not stick to bottom of pot. Add more spices to taste if necessary. Mash again until the beans reach the texture you prefer. Personally I like them quite chunky :-)
Makes 5 x 220 gram servings of refried beans. Will keep well in the fridge for about 5 days. Can be frozen. Serving suggestions:
- serve hot on a bed of brown rice; garnish with alfalfa sprouts, jalapenos and a dash of taco sauce.
- enjoy cold as a dip with celery and carrot sticks.
Number of Servings: 5
Recipe submitted by SparkPeople user BILBY4.
*Didn't soak? You will need to increase cooking time by about half and hour.
*Canned beans ok? No. You can't make good refried beans out of canned beans.
2. While beans are cooking, finely chop onion, capsicum and celery and mix in a bowl.
3. Add 1 tablespoon of cooking oil - your choice - to a large pot and bring to medium-high heat. Add chopped vegetables and saute gently until soft.
4. Turn heat down to low and add spices: 2 teaspoon cumin, 1 teaspoon oregano, 1 teaspoon cayenne pepper, salt to taste. If you don't like hot food feel free to leave out the cayenne.
5. Add drained beans and about half the liquid. Mash with a potato masher until beans break up a little.
6. Simmer for about one hour, stirring occasionally so beans do not stick to bottom of pot. Add more spices to taste if necessary. Mash again until the beans reach the texture you prefer. Personally I like them quite chunky :-)
Makes 5 x 220 gram servings of refried beans. Will keep well in the fridge for about 5 days. Can be frozen. Serving suggestions:
- serve hot on a bed of brown rice; garnish with alfalfa sprouts, jalapenos and a dash of taco sauce.
- enjoy cold as a dip with celery and carrot sticks.
Number of Servings: 5
Recipe submitted by SparkPeople user BILBY4.
Member Ratings For This Recipe
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RD03875
