Cooking · Trim Healthy Mama · Uncategorized

Low Fat and Dairy Free Home Made Refried Beans-THM E

I grew up in Southern California.  Home of GOOD Mexican food.  The Mexican food in the South is…lacking.  I was so excited to try this recipe, and it is good.  I like it on a taco salad with chicken breast and my kids like plain ol’ bean and cheese burrito’s.  If you’re the freezer meal preparing type, roll those babies up and stick them in the freezer for easy lunch or dinner!  I’m a Trim Healthy Mama, so I keep those for my family’s lunches or quick dinners on busy soccer nights.

I’ve been using this refried bean recipe from Money Saving Mom for a few years and was so happy to be able to continue using it, even as a Trim Healthy Mama!  I love making most of what my family eats from scratch because I want to know what is in it, since I’m kinda Crunchy…

Side note: I was buying fresh chicken breast this morning and the ingredients included Carrageenan!  SERIOUSLY??  Why can’t chicken just be chicken anymore?  Check your labels, people, even when shopping the meat department!

Okay, so like I said, I like to know what’s in my food and I like to save money.  Since 4 lbs of pinto beans cost, like, $3.00, this recipe is a win-win for me!

low fat dairy free refried beans

The full recipe is below, but I wanted to take just a minute and remind you to soak your dried beans!  The phytic acid is awful for your belly and digestive system.  Just throw those beans in a big pot and cover them with water, plus a few inches, and add 1 Tablespoon Apple Cider Vinegar per cup of beans.  Do this the afternoon or night before, then you are good to go!  You won’t have that bloated feeling and gas shouldn’t be a problem!  There is a great article on soaking, and even a handy chart for length of soaking time for different beans and grains from Jaqueline at Deep Roots at Home.

Phytic Acid bubbles from pinto beans
All those bubbles and gunk go inside your body and cause gas and bloat if you don’t soak your beans first!

Usually I double or triple this recipe because there are a lot of us, plus they freeze pretty well.  If you’re living the THM lifestyle like I am then this recipe alone is an E.  I think it would pair great with the “Watcha Want Mexican Chicken” found in the  cookbook!

Enjoy!

Home Made Refried Beans Dairy Free and THM-E

  • Servings: eight 1/2 Cup portions
  • Difficulty: easy
  • Print

4 cups cooked Pinto Beans + water
*note* 1 cup dry=3 cups cooked
1 Tablespoon Coconut Oil
1 Cup chopped Onions
6 cloves garlic, minced
3t. Cumin
2t. Paprika
2t. Sea Salt
1t. Chili Powder
1t. Black Powder

Soak and cook your dry beans, if using canned, skip ahead. Don’t forget your apple cider vinegar to break down the phytic acid when soaking, usually 1 Tbls per cup of beans. Don’t forget to salt them to your liking while cooking. I forget a lot and have to add more in at the end.

In a big pot, saute the onions in coconut oil, until soft, then add the garlic. Cook for a few more minutes.

Add your beans. Make sure you get a little of the bean broth into the pot too, you don’t want them to dry out.

Add the spices and stir. Bring to a simmer and cook for 15-20 minutes. Stir it around from time to time, and add extra liquid if needed.

When it has cooked and the spices have blended together, you can mash the beans with a potato masher or puree with a handy immersion blender. I usually opt for the stick blender, because my kids will pick a flea size piece of onion out if they spot it. This works well, and I can keep it a little lumpy, which is the way I like it!

For 1/2 cup portions on THM this works out to 1.75 grams fat and 14.7 grams net carbs

 

 

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3 thoughts on “Low Fat and Dairy Free Home Made Refried Beans-THM E

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