Black Refried Beans
This black refried beans makes a great addition to any meal. Full of protein and flavor, with nutritional benefits that strengthen bones, lower blood sugar levels, and aid to healthy digestion. Not only do black refried beans taste good they are good for you, I love that! They go well with my enchiladas or tamales too!
1 cup of cooked black beans contains approximately:
- Energy: 114 kilocalories
- Protein: 7.62 g
- Fat: 0.46 g
- Carbohydrate: 20.39 g
- Fiber: 7.5 g
- Sugars: 0.28 g
- Calcium: 23 milligrams (mg)
- Iron: 1.81 mg
- Magnesium: 60 mg
- Phosphorus: 120 mg
- Potassium: 305 mg
- Sodium: 1 mg
- Zinc: 0.96 mg
- Thiamin: 0.21 mg
- Niacin: 0.434 mg
- Folate: 128 msg
- Vitamin K: 2.8 mg
3 tablespoons vegetable oil
1/2 cup finely chopped white onion
3 medium garlic cloves, finely chopped
2 teaspoons kosher salt
3 canned black beans
3/4 cup bean liquid
Heat oil or shortening in a large frying pan over medium heat until shimmering, about 2 minutes. Add onion, garlic, salt, and cook, stirring occasionally, until vegetables are soft and just beginning to brown, about 5 minutes.
Add 1 cup of the beans and mash completely with the back of a spoon or a potato masher. Add another cup of the beans and mash completely again, stirring occasionally. Add remaining 1 cup of beans and mash, leaving about half of the beans intact.
Continue cooking, stirring constantly, until the bean starches begin to coat the bottom of the pan and turn golden brown, about 3 minutes. Add water, bring to a simmer, and cook, stirring and scraping the bottom of the pan to incorporate the water and heat the beans through, about 2 minutes. (The beans may initially look soupy, but they’ll thicken as they cool, so be sure to add all of the water or bean cooking liquid.)