Low Sodium Refried Beans

These healthy low sodium refried beans will make you ditch the store-bought variety and say "hello" to flavorful refried black beans. This homemade version is lower in fat and sodium than canned versions.

Try these luscious legumes packed with fiber and nutrients because they are particularly rich in anthocyanins *A group of deep red, purple, and blue pigments found in plants. They are part of compounds called "flavonoids", which produce health benefits that are similar to antioxidants.

Additionally, this recipe is easy to make and ready to eat in minutes. The beans are layered with zesty flavors; that make them the perfect accompaniment to a Mexican meal.

These delicious legumes lend an important base layer element to my Gluten Free Healthy Shrimp Tostada recipe. Additionally, pair the beans with my Dairy Free Mexican Street Corn Tacos to make a healthy Mexican feast that the whole family will enjoy.

Jump to:

• Ingredients
• Instructions
• Substitutions
• Equipment
• Storage
• FAQ
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Ingredients

• black beans 
• cumin
• paprika
• garlic
• smoked paprika
• onion powder
• salt 
• pepper
• onion 
• lime juice 
• dairy free butter
• organic garlic-infused olive oil

Optional:

• jalapeño 

See the recipe card for quantities.

Instructions

• First, open can(s) of beans and DO NOT DRAIN.
• Next, add beans with canning liquid and all other ingredients to a medium-sized saucepan, then cook over medium-high heat. Simultaneously, stir beans frequently to prevent them from sticking to the bottom of the pan.
• Then, bring beans to a boil and concurrently reduce to low-medium. Next, simmer for about 10 minutes, and stir occasionally. *If beans continue to boil after heat, then further reduce heat to low.
• Lastly, once the sauce begins to thicken, then use a potato masher *or large fork, to press down on the beans to mash them into the consistency of refried beans. After beans are mashed, continue to cook them on low heat for an additional 5 minutes, stirring constantly, and then, serve immediately.

Substitutions

I chose black beans for this recipe because they are high in fiber and other nutrients. However, substitute the black beans for pinto beans, or cannellini (Italian white) beans.

Equipment

A potato masher is recommended for this recipe and yields the best result. However, a large fork will do the job if you do not have a potato masher. For extra smooth beans, puree the cooked mixture in a high-speed blender and serve.

Storage

Leftover beans are stored in an airtight container in the refrigerator for up to 5 days. Additionally, use extra beans as a base for tacos, tostadas, and burritos. Equally, garnish them with cheese and/or cilantro and green onion for a delicious bean dip.

FAQ

Can I freeze refried beans?

Yes, you can freeze refried beans. Freezing refried beans is a convenient way to preserve them for later use.

Are any carbs in refried black beans?

Refried black beans are a nutritious source of carbohydrates. The exact amount of carbohydrates in refried black beans can vary depending on the recipe and any added ingredients.

However, here is a general estimate of the carbohydrate content in refried black beans:

In a ½ cup (about 125 grams) serving of canned refried black beans, there are approximate:

• Total carbohydrates: 20-25 grams
• Dietary fiber: 5-8 grams
• Sugar: 0-2 grams

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