I was preparing dinner (a vegetarian Chinese dish) and I asked my husband to grab a can of black beans from the pantry. As he reached for the can opener he asked,
“What do you do when people don’t like beans?”
I was perplexed.
Not so much from the question itself, because I hear, “I don’t like beans” every day. I work with kids, so you can imagine the faces. I was more puzzled from how someone comes to the conclusion that they don’t like beans. I think of it the same way people tell me they don’t like vegetables. Have you tried all the vegetables? Have you cooked them in all ways possible? I’d make a sizeable bet that every person could find one vegetable that they enjoy eating when prepared correctly.
So, if you’re like the squishy faced kids I try to feed hummus to, I’ll ask the same question.
Have you tried all the beans?
Have you cooked them in all ways possible?
I started making refried black beans once I realized it was infinitely more delicious than the canned version and took minutes to prepare. These hearty, nutritious, zesty beans are a great plant-based protein for tacos, salads, quesadillas, or grain bowls.
Refried Black Beans
Yield: 4 servings
- 1 tablespoon olive oil
- ½ red onion, finely chopped
- ¼ teaspoon fine sea salt
- 2 cloves garlic, pressed or minced
- ½ teaspoon chili powder
- ½ teaspoon ground cumin
- ¼ teaspoon paprika
- Pinch red pepper flakes
- 2 cans (15 ounces each) black beans, rinsed and drained, or 3 cups cooked black beans
- ½ cup water
- 2 tablespoons chopped fresh cilantro
- 1 tablespoon lime juice
- Add chopped onions, olive oil, and salt to a large saucepan over medium heat. Cook until onions are softened.
- Add garlic, chili powder, cumin, paprika, and red pepper flakes and stir for about 30 seconds. Add drained beans and water. Cover your pan and cook for 5 minutes.
- Uncover and reduce heat. Use a potato masher to mash the beans to your desired consistency. Aim for mashing at least half of the beans.
- Continue to cook uncovered for 3-5 minutes.
- Remove from heat and stir in cilantro and lime juice. Taste and add salt as necessary.
- 135 calories
- 20 g carbohydrates
- 3 g fat
- 8 g protein