Monday, May 23, 2011

80--- Working Woman's Healthy Refried Black Beans

If you are like me, you have good intentions to prepare food from the simplest ingredients possible. I try to eat close to the earth, but as a working woman, this can sometimes be a challenge. Typically when it comes to preparing dried beans, I forget to soak them overnight, and then it ends up taking HOURS to prepare them. Solution? My slow cooker and a little bit of arm work.

I love refried black beans, but eating them from a can is not my idea of natural. To get the creamy texture of refried beans, a lot of oil or lard is typically added. These are actually kind of un-refried, but you get the picture!

Working Woman's Healthy Refried Black Beans
Serves 4


1 cup dried black beans

1/2 tsp olive oil
1/4 cup chopped white onion
1/2 cup diced green chiles
1/2 tsp cumin seeds
1/2 tsp paprika
1/2 tsp salt
1/4 tsp cayenne pepper
1/2 cup water


Place dried beans into your crock pot. Add enough water to cover all the beans and an additional 2 inches.

Cover and cook on low for 8-10 hours. All of the water may not have been absorbed. Ensure that the beans are tender, then drain beans of excess water.


In a nonstick skillet, heat olive oil over medium heat. Add onion and chiles and saute until tender. Stir in cumin seeds, paprika, salt, and cayenne pepper. Saute for 1 minute. Add drained black beans and cook for 3-4 minutes. Add 1/4 cup water, then use a potato masher to mash beans. Continue to add remaining 1/4 cup water during mashing until desired consistency is reached. Reduce heat to low and continue to cook for 2-3 minutes.

Serve immediately, garnished with cojita cheese if desired.

Nutrition Info per 1/2 cup: 185 calories, 1.8 g fat, 11 g protein, 25 g carbohydrates, 9 g fiber

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