Written by Barbara J. MathisonVegetarian “Refried” Beans
Makes 4 cups
This fat-free version of refried beans has a light texture and can be made with a variety of beans. It also makes a great warm bean dip or a delicious cold spread for sandwiches, wraps, or crackers. I have made this using different beans and the flavor varies depending on the beans you use. Have fun finding your favorite!
4 1/2 cups cooked or 3 cans (15 ounces each) black, small red, kidney, or pinto beans, rinsed and drained
1 small onion, finely chopped
2 Tbsp red wine vinegar
1 tsp salt
1 tsp ground cumin
1 tsp dried oregano
1 tsp dried garlic granules
1 tsp chili powder
Hot-pepper sauce to taste (optional)
A Few dashes of liquid smoke or smoked paprika (optional)
Place the beans, onion, vinegar, salt, cumin, oregano, garlic granules, chili powder, hot-pepper sauce, if desired, and liquid smoke or smoked paprika, if desired, in a food processor.
NOTE: Depending on the size of your food processor you might want to blend the beans first before adding anything else. If it is too dry add 2-3 Tablespoons of red wine vinegar at this time to help get things moving, with some beans you might need to also add a tablespoon of water. Be careful not to add too much liquid. Keep the consistency from getting too wet.
Add rest of ingredients and blend for several minutes or until very smooth. Transfer to a serving bowl, cover, and refrigerate.
This dip/spread is delicious on a warmed corn tortilla and rolled like a burrito! Or spread on a flour tortilla for a wrap and add some corn, tomatoes, sauteed mushrooms, or vegan cheese!
For a hot dip, microwave on high for about 3 minutes or heat in a skillet, stirring constantly.
Keeps in fridge for 7 – 10 days. Can be frozen, might thaw a little “soupy” but can be used in many recipes or just add a few more mashed beans.
Nutrition Facts:
Per ¼ cup: 68 calories, 4 g protein, 12 g carbohydrates, 0.5 g sugar, 0.5 g total fat, 4% calories from fat, 0 mg cholesterol, 4 g fiber, 120 mg sodium
Barbara J Mathison, CHC, FFL
Original Recipe: PCRM (Physicians Committee – www.pcrm.org)
Barbara J. Mathison changed her life and body when she became vegan at age 63, losing weight and gaining health. She now dedicates her life to her company, Nutritious Way, and spreading the word about the incredible benefits of the whole food plant-based lifestyle.
