Monday, January 14, 2013

Healthy Re-fried Beans

So these technically aren't re-fried because well they're not fried, but still tasty and much healthier. This recipe is seriously so easy & can pair with so many dishes, packed with flavor, as well as nutrients & protein from the beans. Using dried beans is actually much cheaper, healthier as its not filled with any extra toxins, & its simple-- do not be intimidated. 

There are THREE ways you can make your beans, you can either soak them overnight in water, so they soften up a little bit, or if you forgot, you can simply place them in you pot covered with water & let cook for a longer period of time, or use your crock pot, letting time do all the work. I personally soak my beans before as it only takes a couple of seconds to prepare before bed. But really its whatever works for you.

You could definitely switch this up using different beans as well, black beans would be great! You can enjoy these so many ways, tacos, quesadillas, as a side dish, on nachos, freeze them for later even... the possibilities are seriously endless.
Ingredients:
3 cups dry pinto beans, rinsed
6 cups water or 9 if using crockpot
1 jalepeno, seeded & chopped
1/2 onion, diced
2 garlic cloves, minced
2 tsp salt
1.5 tsp black pepper
1/4 tsp cumin
1/2 tsp chili flakes (otpional)
1/2 tsp chili powder
1 tsp oil

Directions:
Soaking Beans:
  • The night before,  pick over beans to make sure there are no rocks or beans in bad conditions, rinse, & place in water in a large bowl or pot. covered with at least 2 inches of water above the beans. Cover & let sit overnight.
  • Next morning, pour out water, give a quick rinse to the beans, & again cover with 6 cups of water in a large pot, which should cover beans with 2 inches room again. Place jalapeno & 1 tsp salt with the beans. Bring to a boil, turn on low, & cover. Let cook for 45 minutes to 1 hour, until beans are soft. If you see the water has fallen below the beans, add more. 
  • Heat a medium pan & saute onions in oil until translucent, about 5 minutes. Add in garlic & spices & mix. Remove from heat and set aside
  • Once beans are finsihed cooking, drain water, but reserve at least 1-2 cups. Take a masher tool or fork & begin mashing beans. Add 1 cup of reserved water & onion mixture & continue mashing, until you reach your desired consistency. If you like yours more thin than pictured, add more reserved water to the beans & continue mashing.
Un-soaked Beans:
  • The directions are same as Soaking beans, except obviously the soaking part. So instead of cooking for 1 hour, it will take at least 2-3 hours. 
Crockpot:
  • Place the onion, rinsed beans, jalapeno, garlic, spices & seasonings into a slow cooker. Pour in the water and stir to combine. Cook on High for 8 hours, adding more water as needed. NOTE: If water has decreased more than about 1 cup, the temperature is probably too high.
  • Once the beans have cooked, strain them, and reserve the water. Mash the beans with masher tool or fork, adding the reserved water as needed to attain desired consistency.




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