Refried Black Beans

Vegetarian
Gluten Free
Popular
Health score
5%
Refried Black Beans
250 min.
6
261kcal

Suggestions

Ingredients

  • pound black beans dry
  • tablespoon olive oil extra virgin 
  • 0.5 teaspoon ground cumin 
  •  garlic clove minced
  • teaspoons salt 
  • 0.5 cup cilantro leaves fresh chopped (leaves and tender stems)
  • teaspoon chipotle chili powder 
  • teaspoon chili powder 
  • servings green onion 
  • servings cilantro leaves 
  • servings queso fresco cheese crumbled for vegan version (omit )
  • servings corn tortillas 

Equipment

  • bowl
  • frying pan
  • pot
  • potato masher

Directions

  1. Place dry black beans in a bowl and add enough water to cover the beans by two inches.
  2. Let sit overnight.
  3. Alternatively, if you don't have time to soak the beans overnight, place the dry beans in a large bowl and pour boiling water over the beans, covering the beans with at least an inch of water, and let sit for one hour.
  4. Note, if your dry beans are a little old, or if you have reason to believe that they will be tough to cook (beans stored in hot or humid climates can get tough), you can add some salt to the water (1 1/2 teaspoons of salt 2 quarts of water) which at this stage will help the beans soften when they cook later.
  5. Sauté cumin, onion, garlic:
  6. Heat a tablespoon of olive oil in a large thick-bottomed pot (the pot you will use to cook the beans) on medium high heat.
  7. Add the cumin. Once the cumin is sizzling, add the chopped onion. Cook for 5 minutes or so, until translucent.
  8. Add the minced garlic and cook for a minute more.
  9. Add drained beans and water, simmer 2 hours: Once the beans have soaked, they should have expanded noticeably.
  10. Drain the soaking liquid.
  11. Add the drained beans and 2 quarts of water to the onions. Bring to a simmer. Partially cover the pot and lower the heat to maintain a simmer. Simmer for 2 hours.
  12. Add Salt and Cilantro, cook 30 min more: After the beans have simmered for 2 hours, add 2 teaspoons of salt (if you salted the soaking water in step 1, then taste first, and only add a teaspoon or so more of salt if you think it needs it).
  13. Add 1/2 cup chopped fresh cilantro.
  14. Let cook uncovered for another half hour, or until the beans are tender.
  15. Heat 2 Tbsp of olive oil in a large frying pan on medium high heat.
  16. Add the chipotle powder, chili powder, and cumin.
  17. Once the spices are sizzling, add the chopped white onion and cook until translucent.
  18. Add the garlic and cook a minute more.
  19. Add beans, then mash:
  20. Add the cooked black beans (and liquid from the pot) to the frying pan. Use a potato masher to mash the beans in the pan.
  21. Let them cook 3 to 4 minutes longer.
  22. If the beans are a little soupy for your taste, just let them cook longer. If too thick or dry, add more water. Adjust seasonings to taste.
  23. Garnish with chopped green onions, fresh cilantro, and crumbled cotija or queso fresco cheese.
  24. Serve with tortilla chips or corn or flour tortillas (corn if you are gluten-free). Great in tacos or burritos, or for a dip, or a side with steak.

Nutrition Facts

Calories261kcal
Protein13.62%
Fat29.87%
Carbs56.51%

Properties

Glycemic Index
26.83
Glycemic Load
3.55
Inflammation Score
-6
Nutrition Score
11.078260918026%

Flavonoids

Kaempferol
0.08mg
Myricetin
0.01mg
Quercetin
1.41mg

Nutrients percent of daily need

Calories:261.07kcal
13.05%
Fat:8.93g
13.74%
Saturated Fat:1.36g
8.53%
Carbohydrates:38g
12.67%
Net Carbohydrates:29.46g
10.71%
Sugar:0.45g
0.5%
Cholesterol:0.69mg
0.23%
Sodium:888.23mg
38.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.16g
18.32%
Fiber:8.55g
34.18%
Folate:121.02µg
30.25%
Vitamin K:24.85µg
23.67%
Magnesium:80mg
20%
Manganese:0.38mg
18.94%
Phosphorus:179.19mg
17.92%
Vitamin B1:0.23mg
15.47%
Iron:2.38mg
13.24%
Vitamin E:1.66mg
11.05%
Potassium:362.82mg
10.37%
Copper:0.2mg
10.2%
Zinc:1.33mg
8.89%
Vitamin A:369.81IU
7.4%
Calcium:66.19mg
6.62%
Vitamin B6:0.13mg
6.49%
Vitamin B5:0.54mg
5.4%
Vitamin B2:0.08mg
4.73%
Vitamin B3:0.75mg
3.76%
Selenium:2.6µg
3.71%
Vitamin C:1.69mg
2.05%