The problem is traditional canned beans are made with lard. We switched to vegetarian refried beans awhile ago, but that only means no saturated fat. The calorie count is still the same – 120 calories for a paltry 1/2 cup. I’ve tried the no fat, canned refried beans. They save 20 calories a serving, but they taste nasty (in my opinion).
I was thrilled when I stumbled across a recipe for crockpot refried beans. These beans have no fat, but I swear they taste just as good as restaurant refried beans. Best of all, you can make these for less than 5 cents a serving, as opposed to about 30 cents a serving or more for the canned version.
Crockpot Refried Beans
3 cups dried pinto beans, sorted and rinsed
1 tsp. onion powder
1 tsp. garlic powder
2 1/2 tsp. salt (or less, if you prefer)
1/8 tsp. cumin
1 1/2 tsp. ground black pepper
4+ cups water
Combine all the dry ingredients and 4 cups of water in a slow cooker. Cook on high for 8 hours, adding water as necessary.
When the beans are done cooking, strain them, reserving the liquid. They will look something like this:
Mash the beans with a potato masher, adding reserved liquid as you go. I like to finish then off with a handmixer, continuing to add liquid until desired consistency.
These beans don’t save anything in calories, but they do have virtually no fat, plus more fiber and potassium than canned beans. Plus they are so creamy and delicious – I believe they are actually more filling than the canned so you won’t need more than one serving to be satisfied!!
This freezes really well. To reheat, just defrost in the microwave, then add a little water and cook until bubbly, over low heat.
per 1/2 cup serving: Calories:118.5, Total fat: .5 g, Sodium: 595 g, Potassium 405 g, Carbohydrates: 22 g, Dietary Fiber: 7.5 g