Looking for a delicious and hearty side dish that won't wreck your diet? Try 1 serving of refried beans! With just 290 calories per serving, this classic Mexican dish is a great choice for anyone looking to add more fiber and protein to their meals.

Refried beans are typically made with pinto beans or black beans, and are mashed and fried with garlic, onions, and various spices until they reach a creamy, velvety texture. Traditionally served as a side dish with rice and tortillas, refried beans also make a great topping for nachos, quesadillas, and burritos.

In this article, we'll explore everything you need to know about refried beans, from their ingredients and nutritional value to their many health benefits and different cultural variations.

What are Refried Beans?

Refried beans are a traditional Mexican dish made from cooked and mashed beans that are then fried with garlic, onions, and spices. Contrary to their name, refried beans aren't actually fried twice. The term "refried" comes from the Spanish word "frijoles refritos", which means "well-fried beans". Pinto beans and black beans are the most common types of beans used for refried beans, although other varieties can also be used.

Preparation of Refried Beans

To make refried beans, start by cooking 2 cups of dried beans (pinto or black beans work well) according to package instructions. Next, sauté a chopped onion and a few cloves of minced garlic in a large skillet until they're soft and translucent. Add the cooked beans to the skillet and mash them with a potato masher or fork until they reach a smooth and creamy consistency. Add in your desired spices and cook for a few more minutes until the beans are heated through.

Ingredients in Refried Beans

The main ingredients in refried beans are beans, garlic, onions, and oil. Other common ingredients include spices like cumin, chili powder, and oregano, as well as salt and pepper. Some recipes also call for additional ingredients like jalapeños, tomatoes, or cheese.

How to Cook Refried Beans?

To cook refried beans, start by cooking 2 cups of dried beans (pinto or black beans work well) according to package instructions. Next, sauté a chopped onion and a few cloves of minced garlic in a large skillet until they're soft and translucent. Add the cooked beans to the skillet and mash them with a potato masher or fork until they reach a smooth and creamy consistency. Add in your desired spices and cook for a few more minutes until the beans are heated through.

Nutritional Value of Refried Beans

1 serving (1/2 cup) of refried beans contains approximately: calories: 130 Fat: 2 g, Carbohydrates: 20 g, Fiber: 6 g, Protein: 7 g.

Calorie Content of Refried Beans

1 serving (1/2 cup) of refried beans contains approximately 130 calories. This makes refried beans a relatively low-calorie side dish that can help you feel full and satisfied without breaking your diet.

Benefits of Consuming Refried Beans

Refried beans are a nutritious and flavorful side dish that offer a number of health benefits. For one, they're an excellent source of fiber, which can help regulate digestion and prevent constipation. They're also a good source of plant-based protein, making them a great choice for vegetarians and vegans.

Why Choose Refried Beans?

There are many reasons to choose refried beans as a side dish or ingredient in your favorite Mexican dishes. For one, they're easy to prepare and can be customized with a variety of different spices and ingredients to suit your tastes. They're also a nutritious and filling side dish that won't put a dent in your diet.

Refried Beans in Different Cuisines

While refried beans are most commonly associated with Mexican cuisine, they can be found in other culinary traditions as well. In Cuban cuisine, they're often served with rice and plantains, while in Puerto Rican cuisine, they're mixed with rice and served as a filling for empanadas. In Tex-Mex cuisine, they're a popular ingredient in everything from burritos to enchiladas.

Disadvantages of Refried Beans

While refried beans offer a number of health benefits, there are also some potential disadvantages to consider. For one, they're often high in sodium, which can contribute to high blood pressure and other health issues. Additionally, some people may be allergic to beans or have difficulty digesting them, which can cause digestive discomfort or bloating.