Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"If you are a dreamer,come in. If you are a dreamer, a wisher, a liar, a hoper, a prayer, a magic-bean-buyer. If you're a pretender, come sit by my fire, for we have some flax-golden tales to spin. Come in! Come in!" -Shel Silverstein, Poet
The refrigerator light goes on...
Refried beans aren't really refried. They are essentially simmered until the beans are well cooked and the carbohydrates help create a thick side dish. Often there's a lot of lard or other fat, but it's not really necessary for making a great dish of refried beans.
Chipotle Peppers in Adobo
Sauce
Usually found in ethnic or gourmet markets, dried
chipotles are also sold packed in cans in adobo. This is a sauce made of
vinegar, dried chili peppers, herbs and spices, usually in a tomato puree.
I like to keep cans of chipotle in the pantry and after I
open one I put in a jar in the refrigerator (because I will never use but one
or two peppers at a time). I use tongs to handle both dried chilies as well as
canned—they can burn your skin if you are not careful. You might want to wear
rubber gloves, as you don't want these in your eyes! Mince the canned chilies
until they are a fine paste so that they will blend well with your recipe.
This recipe makes very good leftovers. Reheat gently.
1 tsp
olive oil
1 large
onion (minced)
2 15 ounce can
no salt added black beans (drained and rinsed)
1 small
chipotle in adobo (minced)
4 cups
water
1/2 tsp
salt
1/2 tsp
cumin
fresh ground black pepper (to taste)
Place the olive oil in a medium sauce pan over medium heat. Add the onion and cook for about 3 minutes.
Add the black beans, chipotle, water, salt, cumin and pepper. Stir well.
Simmer over medium heat stirring occasionally. Using a fork, spoon or potato masher, mash some of the black beans occasionally as they cook.
As the beans cook, add additional water if needed to keep the beans from getting too dried out. Stir and continue to mash the beans. After about 20 – 25 minutes the refried beans will begin to thicken up. Serve.
Nutrition Facts
Serving size = about 1 cup
Servings = 4
Amount Per Serving
Calories 196
Calories from Fat 17
% Daily Value
Total Fat 2g
3%
Saturated Fat 0g
2%
Monounsaturated Fat 1g
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 294mg
12%
Total Carbohydrates 34g
11%
Dietary Fiber 12g
48%
Sugars 2g
Protein 12g
Vitamin A 1%
Vitamin C 7%
Calcium 5%
Iron 17%
Vitamin K 1 mcg
Potassium 521 mg
Magnesium 95 mg
Refried Black Beans : Dr Gourmet's Healthy Recipes
