Refried beans make an excellent companion to nachos or burritos. This recipe is protein-packed and uses ingredients you likely already have on hand.
2 tbsp canola oil
1 cup chopped yellow onion
1 tbsp chopped garlic
1 tsp ground cumin
1/4 tsp cayenne pepper
2 cup dried pinto beans
5 cups water
3/4 tsp salt
Heat oil in a frying pan on medium-high. Add onions and sauté for 5 min or until lightly browned. Add garlic, cumin and cayenne pepper and cook for 1 min more.
Scrape mixture into slow cooker. Add pinto beans, water and salt, cover and cook on low for 10 hrs.
Carefully pour off any excess liquid and reserve.
Mash beans with a potato masher, adding enough reserved liquid to get desired texture.
Protein 11g, Carbohydrates 34g, Fat 4g, Fibre 11g, Sodium 217mg.
If serving as part of nachos, top tortilla chips with refried beans, shredded cheese, salsa and your favourite toppings (we like chopped peppers) and bake in a 450F oven for 10 min or until cheese is melted and bubbling. Sprinkle fresh ingredients like avocado, green onion or cilantro overtop just before serving.
Originally published in the Today's Parent February 2013 issue. Photo by Andrew Grinton.