Refried black beans are a staple of Mexican and Latin American cuisine. They are made by mashing and frying cooked black beans with onions and spices until smooth and creamy. A 1/2 cup (113 g) serving of refried black beans contains approximately 100 calories.
In addition to being a delicious side dish, refried black beans are a great source of plant-based protein and fiber. They also offer a variety of essential nutrients like iron, folate, and potassium.
In this article, we'll explore everything you need to know about refried black beans, including their nutritional benefits and how to make them at home.
What are Refried Black Beans?
Refried black beans are a traditional Mexican and Latin American dish made from mashed and fried black beans. They are usually seasoned with onions, garlic, and spices like cumin and chili powder. Despite their name, they are not actually fried twice, as the word 'refried' implies. Instead, they are simply fried once, after being mashed. Refried black beans are a popular side dish and ingredient in many Mexican and Latin American dishes, such as tacos, burritos, and enchiladas.
How Many Calories in Refried Black Beans?
A 1/2 cup (113 g) serving of refried black beans contains approximately 100 calories. This makes them a great option for those looking to add more plant-based protein and fiber to their diet without consuming too many calories. It's important to note that the calorie content of refried black beans can vary depending on how they are prepared. If additional ingredients like cheese or sour cream are added, the calorie count will increase.
What are the Ingredients in Refried Black Beans?
The ingredients in refried black beans can vary depending on the recipe, but they typically include black beans, onions, garlic, and a variety of spices like cumin and chili powder. Some recipes also call for additional ingredients like lard or bacon grease for added flavor. It's important to check the ingredient list when buying canned refried black beans, as some brands may contain added preservatives or artificial ingredients.
What are the Benefits of Eating Refried Black Beans?
Refried black beans offer several nutritional benefits, including being a great source of plant-based protein and fiber. They also contain a variety of essential nutrients like iron, folate, and potassium, which are important for overall health and well-being. In addition to their nutritional benefits, refried black beans are also versatile and can be used in a variety of dishes. They are a staple ingredient in many Mexican and Latin American dishes, such as tacos, burritos, and enchiladas.
How to Make Refried Black Beans?
Making refried black beans at home is easy and requires just a few simple ingredients. Here's a basic recipe to get you started:
- Drain and rinse a can of black beans.
- In a large skillet, heat a tablespoon of olive oil over medium heat.
- Add diced onions and cook until softened, about 5 minutes.
- Add minced garlic and spices like cumin and chili powder and cook for an additional 1-2 minutes.
- Add the black beans to the skillet and mash them with a potato masher or fork until they are mostly smooth.
- Cook the beans for an additional 5-10 minutes, stirring occasionally, until they are heated through and slightly thickened.
- Serve hot and enjoy!
What are the Alternatives to Refried Black Beans?
If you're looking for a healthier or lower-calorie alternative to refried black beans, there are several options to choose from. Some alternatives include:
- Whole black beans: instead of mashing the beans, simply heat them up and serve whole.
- Cuban black beans: black beans cooked with onions, peppers, and vinegar for a tangy and flavorful alternative.
- Bean dip: a smooth and creamy dip made from pureed white beans, avocado, or hummus.
- Roasted black beans: toss black beans with olive oil and spices and roast in the oven for a crunchy alternative.
Can Refried Black Beans be Frozen?
Yes, refried black beans can be frozen for later use. To freeze, allow the beans to cool completely and then transfer them to a freezer-safe container or bag. Label the container with the date and freeze for up to 3 months. To reheat, simply thaw the beans overnight in the refrigerator and then heat them up in a skillet or in the microwave.
How to Serve Refried Black Beans?
Refried black beans are a versatile side dish that can be served in a variety of ways. Here are a few ideas:
- As a side dish: serve alongside Mexican or Latin American-inspired dishes like tacos, burritos, or enchiladas.
- As a dip: serve with tortilla chips, carrots, celery, or other vegetables for a delicious and nutritious dip.
- As a topping: top a salad, sweet potato, or baked avocado with refried black beans for added flavor and protein.
Are There Any Risks of Eating Refried Black Beans?
While refried black beans offer several nutritional benefits, there are some potential risks to be aware of. If you have a bean allergy or intolerance, you should avoid refried black beans. Additionally, some canned brands may contain added preservatives or artificial ingredients, so it's important to check the ingredient list before consuming. If you have any concerns or health issues, it's always best to speak with your healthcare provider before making any changes to your diet.
What are Some Recipes with Refried Black Beans?
Refried black beans are a versatile ingredient that can be used in a variety of dishes. Here are a few recipes to try:
- Black Bean Tacos: fill tortillas with refried black beans, avocado, salsa, and your favorite toppings for a delicious and easy meal.
- Enchilada Casserole: layer refried black beans, enchilada sauce, tortillas, and cheese for a tasty and hearty casserole.
- Vegetarian Tostadas: top tostadas with refried black beans, lettuce, tomato, and cheese for a quick and satisfying meal.
FAQs About Refried Black Beans
1. How many calories are in 1/2 cup of refried black beans?
There are 100 calories in a 1/2 cup (113 g) serving of refried black beans.
2. Are refried black beans healthy?
Yes, refried black beans are a good source of protein, fiber, and essential vitamins and minerals. They can be a healthy addition to a balanced diet when consumed in moderation.
3. Can I eat refried black beans if I'm on a low-carb diet?
Unfortunately, refried black beans are relatively high in carbohydrates and may not be suitable for those following a low-carb diet. However, they can still be a part of a moderate carbohydrate diet.
4. How can I cook with refried black beans?
Refried black beans can be used in a variety of dishes, including tacos, burritos, dips, and soups. They can also be mashed and used as a vegetarian spread on sandwiches or burgers.
5. Are refried black beans gluten-free?
Typically, refried black beans are gluten-free, as they are made from beans and seasonings. However, it's important to always read labels and check for any potential sources of gluten if you have celiac disease or gluten intolerance.