Refried Beans
Refried beans, also known as frijoles refritos, are a traditional Mexican dish. It’s a delicious, flavourful and hearty side dish, usually served with tacos and other Mexican dishes. The main ingredient for refried beans is pinto beans, which have a creamy texture and a mild flavour. This dish is very simple to make, requiring just a few basic ingredients and plenty of patience.
Refried beans are made by simmering pinto beans with garlic, onions, and herbs such as oregano until soft and tender. Then, the beans are mashed with a masher or a blender, resulting in a paste-like consistency. This paste is then fried in lard or oil until it is crispy on the outside, yet creamy and smooth on the inside.
Refried beans are a popular accompaniment to tacos, burritos, quesadillas and other Mexican dishes. The creamy texture and mild flavour of these beans is a perfect compliment to the spices and other flavours in these dishes. In addition, refried beans are an excellent source of dietary fiber, protein, and vitamins and minerals.
Ingredients
The ingredients you need to make your own tasty refried beans are:
• 2 cups dry pinto beans
• 2 cloves garlic, minced
• 2 teaspoon salt
• 1 teaspoon cumin
• 1 teaspoon oregano
• ½ teaspoon black pepper
• 2 tablespoons lard or vegetable oil
Instructions
• Start by soaking the pinto beans overnight in 4 cups of cold water.
• The next day, drain the beans, discard the soaking water, and rinse them with cold water.
• Place the beans in a large pot and add enough water to cover the beans by at least 2 inches.
• Bring the beans to a boil, then reduce the heat to low and simmer for 1 to 2 hours, or until the beans are soft and tender.
• Once the beans have finished cooking, drain the cooking liquid and discard it.
• In a separate pan, heat the lard or vegetable oil over medium heat.
• Add the minced garlic, salt, cumin, oregano, and black pepper. Stir for about 2 minutes, until the garlic is fragrant.
• Add the cooked beans to the pan and mash them with a masher or a blender until they reach a paste-like consistency.
• Increase the heat to high and stir continuously until the beans are crispy on the outside, yet creamy and smooth on the inside.
• Serve warm with tacos, burritos, quesadillas or other Mexican dishes.
Tips and Tricks
• For best results, be sure to simmer the beans until they are soft and tender. It’s also important to use lots of liquid while cooking the beans, as this will help them to soften and become creamy.
• You can add additional flavours to the refried beans, such as chopped jalapeños, diced onion, or cilantro.
• If you are not a fan of lard, you can use vegetable oil instead.
• Leftover refried beans can be stored in an airtight container in the refrigerator for up to 3 days, or in the freezer for up to 3 months.
Nutrition Information
A 100 gram (3.5 ounce) serving of refried beans contains:
• Calories: 109
• Fat: 2.5 grams
• Protein: 5.6 grams
• Dietary fiber: 7.4 grams
• Vitamin B6: 11% of the RDI
• Vitamin C: 5% of the RDI
• Magnesium: 18% of the RDI
• Potassium: 10% of the RDI
Refried beans are a great way to incorporate flavour and nutrition into your meals. They are a delicious, hearty and nourishing side dish that can be served with almost any Mexican dish. Enjoy!
