Vegetarian Refried Beans

Vegetarian refried beans are a healthy choice for a number of reasons. They are a good source of protein, fiber, and other nutrients, and they are low in fat and calories. Here are some specific benefits of vegetarian refried beans:

1. Protein: Vegetarian refried beans are a good source of protein, with around 8-10 grams per half-cup serving. Protein is important for building and repairing tissues, and it is also essential for maintaining healthy bones, muscles, and organs.
2. Fiber: Vegetarian refried beans are also a good source of fiber, with around 8 grams per half-cup serving. Fiber is important for maintaining a healthy digestive system and can help to reduce the risk of constipation and other digestive disorders.
3. Nutrients: Vegetarian refried beans are a good source of several nutrients, including folate, iron, and potassium. Folate is important for the production of red blood cells, while iron is important for carrying oxygen throughout the body. Potassium is a key electrolyte that helps to regulate heart function and fluid balance.
4. Low in fat and calories: Vegetarian refried beans are relatively low in fat and calories, making them a good choice for people who are trying to watch their fat or calorie intake. A half-cup serving of vegetarian refried beans has around 100-110 calories and less than 2 grams of fat.

In summary, vegetarian refried beans are a healthy choice because they are a good source of protein, fiber, and other nutrients, and they are low in fat and calories.

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VEGETARIAN REFRIED BEANS

Course Rice, Potatoes, and Beans

Prep Time 15 minutes

Cook Time 4 hours

Servings 20

Author N. J. Sorensen, RDN

Ingredients

• 1 pound pinto beans
• 3 cups vegetable stock
• 2 tablespoons extra virgin olive oil
• 1 large white onion — 1/4″ dice
• 4 cloves garlic — minced
• 1 teaspoon ground cumin
• ½ teaspoon ground coriander
• 2 tablespoons lime juice
• 1 tablespoon kosher salt

Instructions

• Clean the pinto beans, removing any broken beans and any foreign materials. Rinse the beans under cold water. In a large sauce pan, soak the beans overnight in cold water. Drain soaking water from the beans. Place beans and vegetable stoke in a large sauce pan and cook over medium heat until beans are tender. This will take 2 – 4 hours. Strain the stock from the beans and reserve. In a large sauté pan, sweet the onions and garlic with the olive oil over medium heat for 8 – 10 minutes, until the onions are translucent. Add the spices and sauté for an additional 1 – 2 minutes. Add the beans and 1-2 cups of the reserved stock. Mash the beans by hand to the desired consistency. Add more of the reserved vegetable stock as needed.