Quick & Spicy Refried Beans

From EatingWell: EatingWell Fast & Flavorful Meatless Meals (2011)

Refried beans are great to have on hand. Spread them on a tortilla, add cheese and you’ve got a quesadilla. Top whole-grain toast with refrieds and a little salsa and you’ve got a great savory breakfast. This easy version has all the great flavor of traditional refried beans without the added fat.

Makes: 4 servings, 1/2 cup each

Active Time: 15 minutes

Total Time: 15 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

1 tablespoon extra-virgin olive oil
1/2 cup finely chopped onion
2 cloves garlic, minced
4 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon ground chipotle pepper (optional)
2 15-ounce cans black beans or pinto beans, rinsed
2-3 tablespoons water (optional)

Preparation

Heat oil in a large saucepan over medium heat. Add onion and cook, stirring occasionally, until softened, about 3 minutes. Add garlic, chili powder, cumin and chipotle (if using). Cook, stirring constantly, for 1 minute. Add beans and cook until heated through, 2 to 3 minutes. Remove from the heat and mash to desired consistency with a potato masher. Add water if necessary to achieve desired consistency.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 3 days.

Nutrition

Per serving: 177 calories; 4 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 8 g protein; 9 g fiber; 160 mg sodium; 473 mg potassium.

Nutrition Bonus: Folate (21% daily value), Iron (17% dv), Vitamin A (15% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 2 starch, 1 lean meat, 1 fat

More From EatingWell

Healthy Muffin Tin Recipes

Muffin tins are great for making more than just muffins,...

Thanksgiving Potato Recipes

No Thanksgiving dinner table is complete without a bowl of...

Thanksgiving Vegetable Recipes

If you’re looking for new healthy vegetable side dishes to...

Recipes for Frozen Yogurt

When you serve one of these frozen goodies this summer, your...
Thanksgiving Meal Makeover

Save 851 calories with our Thanksgiving makeover. With a few...

Healthy Quesadilla Recipes

Quesadillas are the perfect family-friendly weeknight meal...

Healthy Turkey Burger Recipes

Making a burger with ground turkey is the first step for a...

Quick Dinner Recipes

At the end of a busy day, ordering take out for dinner might...
Recipes From the May/June 2013 Issue of EatingWell

Get new recipe inspiration from EatingWell's best recipes...

Tofu Four Ways

According to a 2005 study by the U.S. Soybean Board, 30...

Tilapia Recipes, Mahi-Mahi Recipes and Cod Recipes

The delicate white meat and full flavor found in mahi-mahi,...

Top 50 Diet Recipes

From dinner to dessert, you can feel good about eating our...
Top 50 Diet Recipes for Fall

With the changing weather and back-to-school season comes a...

Top 50 Healthy Recipes for Winter

From chili recipes and stew recipes to creamy chicken recipes...

Top 50 Healthy Recipes of 2012

Ring in the new year with EatingWell’s best healthy recipes!...

Top 50 Recipes for Fall

When the weather turns cooler, creamy casseroles, baked...