Refried Black Beans
Refried beans are always fried in lard or bacon drippings in Mexico and the Southwest. In this recipe their flavor comes from the cumin and chili, which are sauteed with them, and from the garlic, onion and cilantro, which are simmered with them in the boiling water.
- 1 pound black beans, washed and picked over
- 16 cups water, divided
- 1 tablespoon plus 1 teaspoon safflower or canola oil, divided
- 1 large onion, chopped
- 4-6 large cloves garlic, minced, divided
- 3 tablespoons chopped fresh cilantro
- 1 1/2 teaspoons salt, divided
- 4 teaspoons mild chili powder
- 1 tablespoon ground cumin
- Low-fat plain yogurt, for garnish
- Soak beans overnight in 8 cups water. (Alternatively, place beans in a large pot, cover with water and bring to a boil. Boil for 2 minutes. Remove from the heat and let stand for 1 hour.) Drain.
- Heat 1 teaspoon oil in a large, nonstick, heavy-bottomed saucepan, bean pot or Dutch oven, and sauté onions and 4 cloves garlic over medium heat until tender, about 8 to 10 minutes. Add the soaked beans and 8 cups fresh water and bring to a boil. Reduce the heat, and simmer 1 hour, uncovered. Add more garlic, if you wish, cilantro and 1 teaspoon salt, and continue to simmer, adding water as needed, until the beans are soft and the liquid is thick and aromatic and barely covers the beans, about 45 minutes longer. Remove from the heat.
- Allow the beans to cool. Mash them coarsely in batches in a food processor or blender or with a potato masher. Make sure not to puree until smooth; you want texture.
- Heat remaining 1 tablespoon oil in a large, heavy-bottomed, nonstick skillet and add chili powder and cumin. Sauté for 1 minute over medium heat and add the mashed beans (this can be done in batches, depending on the size of your pan). Taste for salt, adding 1/2 teaspoon more if desired, and fry the beans, stirring often, until they begin to get crusty and aromatic. If they seem too dry, add some water. Mash and stir as they cook. There should be enough liquid so that they bubble as they cook, while at the same time a thin crust forms on the bottom. Cook for about 10 to 20 minutes and either serve immediately topped with a dollop of yogurt, or transfer to an oiled serving dish if you plan to reheat the beans later.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat, covered, at 325°F for 20 to 30 minutes. If the beans seem dry, moisten them with water before reheating.
Per serving: 287 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 47 g carbohydrates; 17 g protein; 17 g fiber; 604 mg sodium; 719 mg potassium.
Nutrition Bonus: Folate (69% daily value), Magnesium (33% dv), Iron (25% dv), Potassium (21% dv).
Carbohydrate Servings: 2
Exchanges: 3 starch, 2 very lean meat
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