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Spicy Refried Beans

Makes about 5 1-cup servings

These beans are flavorful with no added fat. Serve them with rice and a green salad, or as a filling for tacos or burritos.

1 1/2 cups dry pinto beans
10 1/2 cups water, divided
4 garlic cloves, minced or pressed
1 1/2 teaspoons ground cumin
1/4 teaspoon cayenne pepper
1 onion, chopped
1 cup crushed or finely chopped tomatoes
1 4-ounce can diced green chilies
1/2 - 1 teaspoon salt

Clean and rinse beans, then soak in 6 cups of water for 6 to 8 hours. Discard soaking water, rinse beans, and place in a large pot with 4 cups of fresh water; add the garlic, cumin, and cayenne. Simmer until tender, about 1 hour.

Heat 1/2 cup of water in a large skillet. Add onion and cook until soft, about 5 minutes. Stir in tomatoes and diced chilies. Cook, uncovered, over medium heat for 10 minutes, stirring occasionally.

A cup at a time, add cooked beans, including some cooking liquid, to tomato mixture. Mash some of the beans as you add them. When all the beans have been added, stir to mix, then cook over low heat, stirring frequently, until thickened. Add salt to taste.

Per 1-cup serving

  • Calories: 222
  • Fat: 1.2 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 4.9%
  • Cholesterol: 0 mg
  • Protein: 13.3 g
  • Carbohydrates: 41.6 g
  • Sugar: 3.4 g
  • Fiber: 13.5 g
  • Sodium: 391 mg
  • Calcium: 100 mg
  • Iron: 4.1 mg
  • Vitamin C: 15 mg
  • Beta Carotene: 74 mcg
  • Vitamin E: 1.9 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.