(estimate per 2 Tbsp serving: 1g fibre and 1g protein per serving)
Preparation and cooking time: 15-20minutes
1 – 14oz can of mixed beans (washed and drained)
1 tbsp onion powder
1 tsp chili powder
1 tsp red pepper flakes
1 tsp cumin
1 tsp cilantro
1 tbsp lemon or lime juice
1 tbsp olive oil
2 cloves of minced garlic
Combine together in a pot, olive oil, onion powder, chili powder, red pepper flakes, cumin and minced garlic. Cook on medium heat until fragrant.
Add beans and 125ml water. Cover and cook on low heat for 5-7 minutes.
Remove from heat and mash to preferred texture. I like to leave small chunks of beans but some may prefer well mashed.
Place back on low heat and cook for 3-5 minutes. Adding extra water if beans start to become too dry.
Remove from heat and add lemon/lime juice and cilantro. Cover if not consuming right away.
Note: the above spice amounts will provided a mild heat. If you enjoy spicy refried beans, simply increase spice amounts or consider adding fresh hot chilies.
Note: Most refried bean recipes use pinto beans but as I discovered when I only had a bean medley mix available using this alternative is quite yummy.