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Recipes

These Homemade Refried Beans Are Healthier Than the Store-Bought Version

This article is written by a student writer from the Spoon University at Rochester chapter.

Beans may not have the best reputation, but let’s face it, they’re delicious. They’re also a great source of fiber, folate, potassium, and, of course, lean, meatless protein. However, like too many processed products, store-bought refried beans tend to be unnecessarily high in sodium, which contributes to hypertension, heart disease, and other health issues.

Fortunately, it turns out that refried beans are extremely easy to DIY in a healthy way. This healthy refried beans recipe, inspired by the Food Network’s Ellie Krieger, relies on onion, garlic, and spices for flavor, rather than copious amounts of salt. Use these beans to fill enchiladas, bind veggie burgers, or just enjoy with chips as a hearty dip.

Healthier Refried Beans

Difficulty:BeginnerPrep time: 10 minutesCook time: 5 minutesTotal time: 15 minutesServings:4 servings

Ingredients

Instructions

  1. Eva Reynolds

    Warm oil in a large skillet over medium heat, then cook onion until tender, about 3 minutes.

  2. Eva Reynolds

    Add garlic, chili powder, and cumin. Cook for about 1 minute.

  3. Eva Reynolds

    Add beans and steadily pour in stock. Stir until beans are thoroughly warmed, 3-5 minutes.

  4. Eva Reynolds

    Use a ladle or wooden spoon to smush the beans. You’re already done!

Eva is a senior and International Relations major with Spanish and German minors. Having spent most of her life outside of the US, she loves almost every cuisine that she's had the pleasure to try and can often be seen coercing others into trying new foods or food combinations. She is known to get way too excited about grocery shopping, spend hours discovering recipes that she doesn't have time to make, and chastising people for wasting food.