Refried Black Beans to accompany Chilaquiles
Refried beans are usually made with pinto beans, however, they are equally delicious when made with black beans. This recipe for refried black beans from a can is easy and quick, and can be a nice alternative to the classic pinto beans. Serve with chilaquiles and an avocado and enjoy!
**NOTE: This is a recipe from Tesla Stainbrook
Jump to RecipeNutritional differences between black beans and pinto beans
I personally prefer the taste of black beans, however, I wasn’t sure if black beans had different nutritional benefits over pinto beans. Upon researching it, it appears that there are a few nutritional variables, although slight. In terms of health, they both offer a lot of nutritional benefits. In fact, the one diet ingredient that all cultures studied in the Blue Zones study on longevity was a cup of beans a day!
Both black and pinto beans contain manganese, iron, vitamin B1, potassium, magnesium and phosphorous. Pinto beans have a few more calories (227 in one cup of black beans compared to 234 in one cup of pinto). Black beans are higher in protein and fiber and lower in sodium, carbs, and starch. For a low carb or slow carb diet, lower carbs and higher protein would be the win!
How to Use Refried Black Beans
Possibly the single best reason I keep coming back to this recipe is that I use them in everything! These tender, creamy refried beans are the perfect addition to a breakfast burrito, spread on a chicken sandwich or as a side for any number of Mexican dishes.
In the picture above, the refried beans are served aside a plate of chilaquiles, which is a dish consisting of fried tortilla chips in enchilada sauce. Delicious, but definitively not low carb!
The recipe below has quite a bit of heat, but if you prefer less spice, you can omit the jalapeno and reduce the amount of chile spice you use. I’ve also made this recipe with a sweet paprika spice and it tastes just as wonderful! Whatever your dietary preferences, this flexible dish is sure to please!
For a great recipe using refried beans and pickled onions, check out this recipe for a Carnitas Bowl.
Low Carb Refried Black Beans (from a can)
Equipment
- frying pan
Ingredients
- 2 tablespoons olive oil
- 1/3 cup finely chopped yellow onion
- 1 jalapeno seeded and chopped
- 1 medium garlic clove pressed or finely grated
- 1 15 1/2-ounce can black beans, including liquid
- 1/2 tsp (or more) smoky chile pepper blend or spice of choice
- salt to taste
- cilantro optional- for garnish
- pickled onions optional- for garnish
Instructions
- Heat the oil in a medium pan over medium-high heat until it shimmers. Add the onion and cook, stirring often, until just before it's soft and browned at the edges, about 5 minutes.
- Add the jalapeno (if using) and garlic. Stir to mix with the onions and cook until soft and slightly brown- about another 1 minute.
- Add the beans, garlic, and chile spice mix to the pan. Allow the beans come to a brisk simmer, then lower the heat to maintain a gentle simmer. Cook, stirring and mashing often until the beans resemble a very coarse puree and have thickened, 15 to 20 minutes. When you tip the pan, the beans should creep forward like lava. The beans will thicken a little more once they cool. Add salt and more chile spice if desired.
- Garnish with cilantro and pickled onions if desired and enjoy warm, at room temperature or even chilled.
Nutrition
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