Healthy dinners to kickstart your weight loss
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Homemade Refried Black Beans can be used and added to bowls, burritos, and tacos, mixed into rice with eggs, eaten as a side dish or scooped up with crunchy tortilla chips.
To keep it simple, no-salt-added canned black beans are pan-fried in olive oil, onions, garlic, cumin, chipotle and chili powder, and freshly chopped cilantro. It's all simmered with a touch of water, salt, and pepper, then mashed up with a wooden spoon or potato masher and garnished with crisp scallions. These refried beans are delicious and vegan and loaded with healthy plant-based protein, boosting your energy levels for the day.
Are black refried beans healthy?
Refried beans can be very healthy, although many store-bought refried beans can have high levels of added salt and saturated fats. It's best to make your own to control what ingredients are added to the beans.
Are refried beans good for your gut?
Beans are very high in fiber, so much so that half a cup of refried beans contains over 30% of the recommended amount of fiber which aids in healthy digestion. However, this also means if you are not used to consuming a lot of fiber, it could cause bloating and gas, making you feel uncomfortable.
What is healthier black beans or pinto beans?
Both black and pinto beans contain very similar values when it comes to nutrition. However, if looked at very closely, black beans have fewer calories and carbohydrates. At the same time, pinto beans have slightly more levels of fiber and vitamins.
Are black beans good for weight loss?
Because beans are high in fiber, resulting in slower digestion, helping you feel fuller for longer, which could result in eating less throughout the day. However, beans also contain a high amount of carbohydrates. They should be consumed in moderation.
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Serves
4 persons
Ingredients
- 2 tablespoons Olive Oil
- 1 large Yellow Onion, diced small
- 3 cloves Garlic, minced
- 2 X 15oz cans Black Beans, drained, rinsed
- 1 teaspoon Ground Cumin
- 1/2 teaspoon Chipotle Powder
- 1 teaspoon Chili Powder
- 1 cup Water
- 1 teaspoon Sea Salt
- 1/4 teaspoon freshly Ground Black Pepper
- 1/2 cup Cilantro Leaves, chopped
- 2 Scallions, thinly sliced
Instructions
Add the olive oil to a pot setting it on medium-low heat on the stovetop.
Stir in the onions, sweating them for 10 minutes before adding the minced garlic, cooking for 30 seconds.
Add in the cumin, chipotle, chili powder, and sauté for 2 minutes.
Stir in the black beans, water, salt and pepper.
Reduce the heat covering the pot with a lid, simmer for 20 minutes while stirring occasionally.
Use a wooden spoon or potato masher to crush the beans before stirring in the chopped cilantro. If the beans are too dry, mix in water to thin them out. If the refried beans are too runny, place the pan back onto the heat until it reaches your desired consistency.
Serve warm in a serving dish topped with scallions, or add them alongside your favorite meals.
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