Recipe Repertoire: Fat Free “Refried” Beans

Fat Free "Refried" BeansI love having these beans as a readily available snack in the fridge with crudités or no salt added oil free crackers.  I have been known to make tacos with warm corn tortillas, and a dollop of fresh salsa and chopped lettuce.  Voila dinner or lunch!  Feel free to add a jalapeno or some chili powder to make it spicy as well.


Fat Free "Refried" Beans IngredientsFat Free “Refried” Beans
Makes about 3 cups

3 cups cooked pinto beans or black beans, may also be canned no-salt-added, rinsed and drained
1 large yellow onion, diced
3 cloves of garlic, minced
Fat Free "Refried" Beans Ingredients Chopped1 cup no added sodium vegetable broth or water
1 Tablespoon ground cumin
1 teaspoon cayenne pepper or chipotle pepper powder (optional)

In a sauté pan over medium-high heat add the onions and stir frequently.  Steam sauté the mixture by adding about 1 Tablespoon of vegetable stock at a time just to avoid the onions from sticking and Flash Steam Onionscook until the onions begin to caramelize, about 5 minutes.  Add the garlic and cumin and sauté for another minute adding water/broth in Tablespoon increments as needed. Reduce the heat to low, and add the cooked beans, about half a cup of broth, cumin, and cayenne pepper (if using), stir to combine, and simmer for 5 minutes. Remove the pan from the heat, and using a food processor, a potato masher or a fork, to mash the beans to your desired texture, adding additional Fat Free "Refried" Beans Tacos Overheadliquid if needed.  These may also be pureed on a food processor.


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