Refried beans originated in Mexico where they’re called frijoles refritos, or “well-fried beans.” Basic refried beans are made from four simple ingredients: pinto beans, onion, garlic and bacon fat or lard. Cooks brown chopped onion and minced garlic in the fat and then add canned pinto beans to the skillet together with fluid from the can. As the beans heat up, they’re mashed with a fork or potato masher to create the desired consistency. Typical enhancements include chili powder, cumin, grated cheese or chopped jalapeno peppers.
One cup of refried beans has 217 calories, 13 grams of protein and just 3 grams of total fat. If you buy fat-free refried beans, the total fat drops to just 1 gram. Refried beans are a good source of oxygen-carrying iron; men get 50 percent of the recommended daily intake and women get 22 percent based on a 2,000-calorie-a-day diet. One serving gives you a healthy boost of antioxidant vitamin C and energy-providing B vitamins. As with most processed foods, if you buy canned refried beans they’ll be high in salt unless you choose a low-salt brand. Just 1 cup of traditional refried beans has 1,069 milligrams of sodium -- that’s 70 percent of the total daily value.
Try this recipe and don't be afraid to add a dash or two of your favorite items too! Then place in a Tupperware container and just heat a bit in the microwave for a quick snack or lunch. Corn chips work best topped with bits of tomato and cheese here.
1 can of refried beans
2 handfuls of Seasoned Veggie Blend
1 tsp. oil
1 garlic clove
1/2 tsp. salt
1/4 tsp. Cayenne pepper
1/2 tsp. cumin or Cajun seasoning
Fry seasoned veggie blend (you can make this without herbs) and garlic with oil. When softened add beans and seasonings. Keep stirring until desired consistency is achieved.