Unfried Beans
Delight your taste buds with these flavorful and healthy "Unfried Beans," a lightened-up twist on traditional refried beans. This quick and easy recipe combines tender pinto beans with aromatic garlic, smoky paprika, and warm cumin, all mashed to perfection in a savory vegetable broth. With a splash of fresh lime juice for a zesty kick and optional cilantro for a burst of freshness, these unfried beans are packed with incredible flavor without any oil or frying involved. Ready in just 25 minutes, they’re ideal as a dip, side dish, or filling for tacos, burritos, and quesadillas. Perfect for plant-based diets or anyone seeking a nutritious, versatile addition to their meal rotation, this dish will quickly become a family favorite.
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Recipe Information
Ingredients
- 3 cups cooked pinto beans (or canned, rinsed and drained)
- 1 cup vegetable broth
- 0.5 medium white onion, finely chopped
- 3 whole garlic cloves, minced
- 1 teaspoon ground cumin
- 0.5 teaspoon smoked paprika
- 1 tablespoon lime juice, freshly squeezed
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
Instructions
Heat a large non-stick skillet or saucepan over medium heat. Add the finely chopped onion and cook for 3-4 minutes, stirring frequently, until softened. If needed, add a splash of vegetable broth to prevent sticking.
Add the minced garlic to the skillet and cook for another 30 seconds, stirring, until fragrant.
Stir in the ground cumin and smoked paprika, allowing the spices to toast for about 20 seconds to enhance their flavors.
Add the cooked pinto beans and the vegetable broth to the skillet. Stir to combine, and let the mixture simmer for 5-7 minutes. The beans should begin to soften further and absorb the flavors.
Using a potato masher or the back of a wooden spoon, mash the beans directly in the skillet until they reach your desired consistency. You can leave them slightly chunky or mash them completely smooth.
Stir in the lime juice, salt, and black pepper. Taste and adjust seasonings as needed.
Remove the beans from heat and transfer to a serving bowl. Garnish with fresh chopped cilantro, if desired.
Serve warm as a dip with tortilla chips, as a side dish, or as a filling for tacos, burritos, or quesadillas. Enjoy your healthy, flavorful unfried beans!
Nutrition Facts
Calories |
142 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.8 g | 4% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2928 mg | 127% | |
| Total Carbohydrate | 25.9 g | 9% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 6.3 g | ||
| Protein | 6.1 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 91 mg | 7% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 629 mg | 13% | |
*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.
