Get ready to fiesta because these Oil-Free Refried Beans have all the flavor of your favorite store-bought brand but without the oil and tons of added salt!
Let’s face it, nutritarians are bean people.
And we should be because they are hands down the most nutrient-dense form of carbohydrate.
Beans are packed with insoluble fiber (which means not all their carbohydrates even get absorbed) and they stabilize your blood sugar (even during the 2 or 3 meals after you enjoy a meal containing beans). Yup, beans are magic like that.
And I’m so excited to be sharing a new way to love on beans with you! Let’s do this…
In an ideal world I would always pre-soak fresh pinto beans and cook them at home myself.
If you’ve ever done this (and I have when I’m feeling extra) you’ll know they taste absolutely amazing home cooked like that!
But our world is far from ideal. Hectic schedules = sometimes packaged beans happen. Okay, okay it’s most of the time.
Well, what I really love about this recipe is that you can infuse some fresh produce to the mix and it really perks up those packaged beans into something special!
Un-Fried Refried Beans
If your scratching your head right about now wondering how in the world we’re going to get that “traditional refried beans” consistency without, you know, frying–I gotcha…
Nutritarian 101 for cooking without oil is to your veggies in low-sodium veggie broth instead. You can do this with all the things, even Un-Fried Rice!
The other secret to getting rich savory flavor sans the oil is to blend up some of the beans with fresh garlic and spices and then cook them up with those
How to Love on These Refried Beans
- spread on Romaine lettuce leaves and top with No-Added-Salt Pico de Gallo
- spread on a corn tortilla and top with No-Soak Nutritarian Cheese Sauce for a Mexican pizza
- as part of this Eat to Live Mexican Salad recipe
Oil-Free Refried Beans
Get ready to clean up this traditional Mexican classic! These Oil-Free Refried Beans have no added salt but are high on fresh flavor!
- 1/2 cup low-sodium veggie broth
- 1/2 cup diced yellow onion
- 1/2 cup diced tomato
- 2 tbsp. diced jalapeno pepper
- 2 13.4 oz packages no salt added pinto beans
- 1/2 cup aquafaba (reserved from the packages of beans)
- 2 cloves garlic
- 1/2 tsp. cumin
- 1/2 tsp. onion powder
- 1 tbsp. lime juice
Sauté the veggies:
Add the veggie broth to a medium-sized sauce pan over medium-high heat. One the broth starts to bubble and steam add the diced onion, tomato and jalapeno peppers.
Sauté and mix the veggies well for 2 minutes, then reduce heat to medium low.
Blend the beans:
Drain the packages of pinto beans over a bowl to reserve the aquafaba (bean juice), you'll need 1/2 aquafaba cup for this recipe. Also, reserve 1/2 cup of the pinto beans and set aside (these will be left whole).
Combine the rest of the drained pinto beans, the 1/2 cup aquafaba, the 2 garlic cloves, cumin, onion powder and lime juice to your blender bowl.
Blend on high for about 20 seconds or until just starting to smooth (you want to keep a bit of texture to the mixture).
By now the sautéed veggies will be softened and done cooking. Add the blended bean mixture and combine well. Reduce to low heat and cook for another 5 to 7 minutes, stirring every 2 minutes.
Finally, add the reserved whole pinto beans and stir to combine. Remove beans from heat.
Makes 2 1/4 cups.
Stores for up to 10 days in the fridge in a glass food container.
I can’t wait to hear what you think of this Oil-Free Refried Beans recipe! Please leave a rating and comment below!