Low Fat Refried Black Beans
Looking for a healthier twist on classic refried beans? These Low Fat Refried Black Beans are packed with bold flavors and wholesome ingredients while keeping things light. Made with dried black beans simmered to tender perfection in low-sodium vegetable broth, and seasoned with aromatic onion, garlic, cumin, and chili powder, this recipe is a perfect balance of creamy texture and vibrant taste. Finished with a touch of lime juice and fresh cilantro, it’s ideal as a flavorful side dish or a versatile filling for tacos, burritos, or quesadillas. With no added fats beyond a light spray of olive oil, this recipe combines heart-healthy ingredients and satisfying spice for a dish that’s delicious, easy to prepare, and perfect for plant-based or low-fat diets.
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Recipe Information
Ingredients
- 1 cup dried black beans
- 4 cups water
- 2 cups low sodium vegetable broth
- 1 medium, chopped onion
- 3 minced garlic cloves
- 1 light spray olive oil spray
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lime juice
- 2 tablespoons, chopped fresh cilantro
Instructions
Rinse the black beans thoroughly under cold running water. Place them in a large bowl with 4 cups of water and soak overnight or for at least 8 hours.
Drain the soaked beans and rinse again. Transfer the beans to a large pot.
Add 4 cups of fresh water and 2 cups of low sodium vegetable broth into the pot with the beans.
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 1 to 1.5 hours or until the beans become tender, stirring occasionally.
Drain the cooked beans, reserving about 1 cup of the cooking liquid.
In a large skillet, lightly spray with olive oil spray and heat over medium heat.
Add the chopped onion and minced garlic, sautéing until the onion is translucent, about 5 minutes.
Stir in the cooked black beans, adding the reserved cooking liquid a little at a time, mashing the beans with a potato masher to desired consistency. Add more reserved liquid if needed to achieve creaminess.
Mix in the ground cumin, chili powder, salt, and black pepper. Cook for another 5-7 minutes, stirring frequently.
Remove from heat and stir in the lime juice and fresh cilantro.
Serve immediately as a side dish or as a filling for tacos, burritos, or quesadillas. Enjoy your low fat refried black beans!
Nutrition Facts
Calories |
377 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.1 g | 3% | |
| Saturated Fat | 0.3 g | 2% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1966 mg | 85% | |
| Total Carbohydrate | 72.9 g | 27% | |
| Dietary Fiber | 19.6 g | 70% | |
| Total Sugars | 10.3 g | ||
| Protein | 21.3 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 208 mg | 16% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1443 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
