Hand-Mashed Pinto Beans with Cheese

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
47%
Hand-Mashed Pinto Beans with Cheese
45 min.
6
356kcal

Suggestions


Discover the delightful flavors of Hand-Mashed Pinto Beans with Cheese, a comforting side dish that perfectly complements any meal. This recipe is not only vegetarian and vegan-friendly, but it’s also gluten-free and dairy-free, making it an excellent choice for a variety of dietary preferences. With a preparation time of just 45 minutes, you can whip up this delicious dish in no time, serving up to six people.

Imagine the rich, creamy texture of hand-mashed pinto beans, infused with the aromatic essence of sautéed garlic and onions. The addition of mild cheese adds a delightful creaminess that elevates the dish, while the warm corn tortillas provide the perfect vessel for scooping up every last bite. This recipe is a celebration of simple ingredients that come together to create a hearty and satisfying dish, ideal for family gatherings or casual weeknight dinners.

Not only is this dish packed with flavor, but it also boasts a balanced caloric profile, with 356 kcal per serving. The combination of protein, healthy fats, and carbohydrates makes it a nourishing option that will leave you feeling satisfied. Whether you’re looking to impress guests or simply enjoy a comforting meal at home, Hand-Mashed Pinto Beans with Cheese is sure to become a favorite in your culinary repertoire.

Ingredients

  • tablespoon corn oil 
  • servings corn tortillas 
  • pound pinto beans dried rinsed
  •  garlic clove minced
  • cups spring onion chopped ( 8)
  • teaspoon sea salt fine
  • 10 cups water cold ()
  • 0.5 cup onion white finely chopped

Equipment

  • frying pan
  • pot
  • potato masher
  • slotted spoon

Directions

  1. Place beans in heavy large pot.
  2. Add 10 cups water, green onions, and 1 tablespoon lard. Bring to boil over high heat, stirring occasionally. Reduce heat to medium-low, cover partially, and simmer until beans are just tender, about 55 minutes.
  3. Mix in 1 teaspoon fine sea salt. Cover partially and continue to simmer until beans are very soft, adding more water by cupfuls if water level falls below top of beans, about 20 minutes longer.
  4. Heat remaining 1/3 cup lard in heavy large skillet over medium heat.
  5. Add white onion and sauté until beginning to brown, about 8 minutes.
  6. Add garlic; stir 1 minute. Using slotted spoon, transfer beans to skillet. Mash with potato masher to coarse, lumpy puree.
  7. Mix in enough bean cooking liquid (about 1/2 cup) to moisten.
  8. Mix in cheese. Season to taste with salt and pepper. (Can be made 1 day ahead. Cool 30 minutes. Cover beans and liquid separately and refrigerate. Rewarm beans over low heat, mixing in bean cooking liquid by 1/4 cupfuls if dry.)
  9. Serve beans warm with tortillas.
  10. *Light yellow, semi-soft mild cheese that is different from the aged Spanish cheese of the same name. Substitute mild cheddar, Monterey Jack, or Muenster.

Nutrition Facts

Calories356kcal
Protein20.43%
Fat10.16%
Carbs69.41%

Properties

Glycemic Index
29.75
Glycemic Load
19.73
Inflammation Score
-9
Nutrition Score
27.869565030803%

Flavonoids

Catechin
3.83mg
Epigallocatechin
0.04mg
Epicatechin
0.11mg
Isorhamnetin
0.67mg
Kaempferol
2.32mg
Myricetin
0.01mg
Quercetin
6.45mg

Nutrients percent of daily need

Calories:356.38kcal
17.82%
Fat:4.08g
6.28%
Saturated Fat:0.5g
3.12%
Carbohydrates:62.74g
20.91%
Net Carbohydrates:48.28g
17.56%
Sugar:3.17g
3.52%
Cholesterol:0mg
0%
Sodium:434.02mg
18.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.46g
36.93%
Folate:422.08µg
105.52%
Vitamin K:74.28µg
70.74%
Fiber:14.46g
57.84%
Manganese:1.03mg
51.63%
Magnesium:163.85mg
40.96%
Phosphorus:409.32mg
40.93%
Copper:0.81mg
40.64%
Vitamin B1:0.59mg
39.26%
Potassium:1215mg
34.71%
Selenium:23.02µg
32.88%
Iron:4.69mg
26.03%
Vitamin B6:0.46mg
22.89%
Zinc:2.26mg
15.09%
Vitamin C:12.17mg
14.75%
Calcium:146.53mg
14.65%
Vitamin B2:0.21mg
12.23%
Vitamin B3:1.47mg
7.36%
Vitamin A:333.17IU
6.66%
Vitamin B5:0.67mg
6.66%
Vitamin E:0.76mg
5.09%
Source:Epicurious