Wednesday, June 19, 2013

Refried Beans- Made Super Healthy!!

Chop fresh garlic for best flavor or used bottled minced.

6 ingredients in the pot and ready to go.

Best beans I have ever eaten! 

With my 12 year old being a strict vegetarian I am always looking for something yummy I can cook that she can eat, and that the whole family will enjoy as well. She love beans! But there is only so many days a week a girl can eat canned black beans on tortillas. I found a recipe that I love but that I needed to tweak after trying it. Refried beans are always so salty. Not good for the old BP. And I love fresh garlic rather than the prechopped bottled stuff from the grocery store. I made a batch of beans last week and my daughter ate almost all of them by herself. Beans are so nutritious! The price of refried beans has never been an issue but the ingredients have. Most of the ones on the market have partially hydrogenated vegetable oil (aka Frankenfat- Ewwwww!) and we just don't do that! Dry beans are super cheap and very easy to use. And all of the ingredients that go into a pot of these little beauties are always in my pantry or fridge. They taste even better the second day. This is my new go-to meal for my little vegetarian.

1/2 c of pinto beans has:

 22g of carbs
 8 grams of fiber
 8 grams of protein
 10% of your daily recommended iron.

Refried Beans

2 lbs. dried pinto beans
1 large onion (chopped)
8-10 whole garlic cloves (minced)
2 1/2 tsp. salt (more or less to taste)
2 1/2- 3  tsp. cumin
8 C. water

Soak beans overnight in a large pot. In the morning rinse the beans and put them in a crock pot with the other ingredients. Cook on high for 6 hours. After they are finished cooking I pull most of the liquid out and save it to incorporate back into the beans. I don't like them super runny so I only add about half of the lquid back in. I use my immersion blender to puree the beans leaving some little chunks. Yum!!!

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