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Refried Beans

Bowl of Refried Beans

Refried beans! YAAAYYY!!!


Protein / Veggie / Carb: Refried Black Beans


Recipe (by Forks Over Knives)

Ingredients

  • 1/2 Cup White Onions, Diced
  • 3 Cloves Garlic, Minced
  • 1/2 Jalapeño, Seeded and Minced
  • 1/2 Tbsp Ground Cumin
  • 2 1/2 Cups Black Beans, Cooked and Drained
  • 3 Cups Vegetable Stock
  • Sea Salt, to taste
  • Pepper, to taste

Directions

First, gather, and prepare your mise en place.

In a sauté pan, on medium high heat, add the onions, moving them around to release sugars, until onions are slightly golden and translucent, about 3-4 minutes.

Add 1/4 cup water or vegetable stock to deglaze pan, and pick up those sugars to caramelize onions, and continue.

Next, add the garlic, jalapeño, and cumin. Stir for a few minutes, until aromatic.

Add beans, and all the vegetable stock (note: Melissa did not use “all” the vegetable stock; Melissa used closer to 2 cups; do what feels good to you), and bring to a simmer.

Simmer for a few minutes to make sure beans are soft enough to crush between your fingers, signaling they are ready to mash.

Reduce the heat to medium. Using a masher, mash the beans in the pan until smooth; season with sea salt, and pepper.

((Remove from heat; serve.))

((Serve as a dip, or in a burrito, or use on your breakfast platter.))


+ This is part of the curriculum for the Forks Over Knives Cooking Course I am taking. You can see the rest of the course-work I’ve completed by viewing the FOKCC tag.

+ This meal is refined sugar free (and sugar substitute free), to the best of my knowledge.

View more in this series…

Black Bean Mise En Place with Jalapeño Peppers, Onions, Garlic, and Cumin
Black Bean Taco, in a Corn Tortilla, with Avocado, Onions, Tomatoes, Corn, Brown Rice, Lettuce, and Cilantro
Una Fiesta de Tacos con Pollo, with Refried Black Beans, Brown Rice, Corn, Lettuce, Olives, Onions, Tomatoes, Avocado, and Cilantro

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