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Prepare the Beans
Use canned beans, drain and rinse them.
- Serving Size 1 Small Cup (100 g)
- Calories106.1 kcal
- Carbs2.6 g (10.4 kcal)
- Protein0.6 g (2.6 kcal)
- Fats10.3 g (93.1 kcal)
Refried Beans recipe
Cooking time: 15 minutes
Serves: 2 persons
Ingredients
Canned pinto beans no added fat
2 Grams
Vegetable oil
2 Table Spoon
Garlic big clove
1 Tea Spoon
Onion big
50 Grams
Salt
1 Tea Spoon
Water
1 Cup
Cumin powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Heat Fat
In a large skillet or saucepan, heat vegetable oil over medium heat.
3
Sauté Onion and Garlic
Add the finely chopped onion and cook until it becomes translucent, about 2-3 minutes. Add the minced garlic and cook for another 30 seconds to 1 minute until fragrant.
4
Add Beans and Spices
Add the cooked pinto beans to the skillet. Mash them with a potato masher or the back of a spoon until they reach your desired consistency. Add ground cumin, chili powder, and salt. Mix well.
5
Add Water
Pour in the water and stir. Allow the beans to simmer for a few minutes. If they become too thick, you can add more water to achieve the desired consistency.
6
Continue Cooking
Continue to cook and stir the beans until they are heated through and have reached your desired thickness.
7
Serve as a Side or Dip
Refried beans can be served as a side dish with rice and other Mexican dishes, or used as a dip with tortilla chips.
Nutrition Label
Refried Beans
- Serving Size1 Small Cup (100 g)
- Calories106.1 kcal
- Carbs2.6 g
- Fiber1.1 g
- Sugar1.1 g
- Protein0.6 g
- Fat10.3 g
- Saturated fat1.4 g
- Mono unsaturated fat4.3 g
- Poly unsaturated fat4.2 g
- Cholesterol0.0 mg
- Sodium666.4 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Refried Beans | Thalipeeth | Arbi Pulusu | Bachali kura pulusu |
|---|---|---|---|---|
| Calories | 106.1 kcal | 84.9 kcal | 83.1 kcal | 55.1 kcal |
| Carbs | 2.6 g | 17.5 g | 13.5 g | 6.9 g |
| Protein | 0.6 g | 2 g | 2.4 g | 1.7 g |
| Fat | 10.3 g | 0.8 g | 2.2 g | 2.3 g |
| Fiber | 1.1 g | 1.8 g | 3.5 g | 3.1 g |
| Sugar | 1.1 g | 0.8 g | 4.1 g | 3.7 g |
| Sodium | 666.4 mg | 170.2 mg | 332.2 mg | 338 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
