Simple Low Fat Non Refried Beans Recipes

FAT FREE REFRIED BEANS

Steps:

• In a small bowl mash 2/3 cup of beans to a smooth paste.
• In a medium saucepan over medium heat, combine the remaining beans with the water. When heated through, stir in garlic, pepper, salt and liquid smoke.
• Stir the bean paste into the whole beans and mix well. Stir in the onion and cook for 10 minutes, or until onions are slightly cooked.

FAT-FREE NO-REFRY REFRIED BEANS

Steps:

• Combine all ingredients in a slow cooker. Cook on low 12 hours or high 8 hours. Add more water if necessary.
• Remove and discard bay leaf. Drain beans, reserving broth. Mash beans by hand with a potato masher, adding broth as necessary to achieve desired consistency. Discard unused broth, or use in other recipes.

SIMPLE LOW FAT NON-REFRIED BEANS

Steps:

• Wash and sort the beans.
• Bring beans to a rolling boil in a large pan of water.
• Reduce heat, cover and simmer 4 1/2 hours (Do NOT drain).
• Blend beans in a food processor, using the liquid the beans were cooked in to reach the desired consistency.

REFRIED BEANS

Steps:

• Lightly drain the beans, reserving the juice from the tin, but do not rinse (you want the beans in about half the liquid from the can). Depending on the texture you prefer, either mash them roughly in a bowl or blitz them using a blender until smooth. Set aside.
• Heat the oil in a large frying pan or casserole and cook the onions for 8-10 mins until soft and golden. Scatter in the garlic, chilli and cumin seeds, and sizzle everything for 2 mins more. Tip in the beans, oregano, paprika and a pinch of salt. Cook everything together for 5 mins until the beans have heated through adding more reserved bean juice if it's too thick. Serve straightaway with a sprinkling of coriander, if you like, or leave to cool and keep chilled. Will keep chilled for up to three days or frozen for a month. Reheat with a splash of water mixed in.

CROCK POT FAT FREE REFRIED BEANS FOR THE FREEZER - OAMC

Steps:

• Drain soaked beans and place in a crock pot along with remaining ingredients except salt. Make sure that the beans are covered with liquid by about 1".
• Stir well, cover and cook on low all day, about 8-10 hours, until tender. Keep an eye on them and make sure they don't get dry.
• Add salt.
• Use a potato masher or heat safe (canning) jar bottom to mash well and stir with a wooden spoon.
• Continue to mash and stir until desired consistency.
• To freeze, put in a freezer Ziploc and flatten into a layer to freeze, or no more than 2" deep in freezer containers.

LOW-FAT HOMESTYLE REFRIED BEANS

Steps:

• In a large saucepan, saute the onion in oil until tender.
• Stir in the garlic, cumin, salt and cayenne; cook and stir for 1 minute.
• Add beans and mash (I use a potato masher).
• Add water; cook and stir until heated through and water is absorbed. It only takes a few minutes.
• Remove from heat, and stir in lime juice.

LOW-FAT REFRIED BEANS

Steps:

• Place beans in a Dutch oven; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour. Drain beans; discard liquid. Return beans to pan; add water to cover. Add onion and garlic; bring to a boil. Cover and cook over low heat for 2 hours or until beans are very tender, adding water to keep covered if needed. Discard onion and garlic. Mash beans with a potato masher, leaving some beans whole. Stir in cumin and hot pepper sauce.