Refried Beans
Description
Refried beans, known as 'frijoles refritos' in Spanish, are a traditional staple in Mexican and Tex-Mex cooking. They are made by cooking pinto beans or black beans until soft, then mashing them while frying in a pan, typically with some type of fat like lard, vegetable oil, or bacon drippings. The result is a creamy, hearty paste that works as a side dish, filling, or dip. Refried beans are often seasoned with spices like cumin, garlic, and chili powder to enhance their flavor.
Common uses
Refried beans are commonly found as a side dish accompanying rice, as a filling for burritos, tacos, and tostadas, or served as a base layer on nachos. They can also be used as a dip for chips and vegetables, or as a spread on tortas or sandwiches.
Nutritional value
Calories
One cup (approximately 252 grams or 8.9 ounces) of refried beans contains around 237 calories.
Protein
Refried beans are a good source of protein, providing about 13 grams per cup.
Fat
The fat content in refried beans can vary depending on the preparation, with an average of 3 grams per cup when prepared with minimal fat.
Carbohydrates
Refried beans are rich in carbohydrates, offering around 35 grams per cup, which includes dietary fiber that aids digestion.
Vitamins
They are also a source of B vitamins, particularly folate (vitamin B9).
Minerals
Key minerals found in refried beans include iron, magnesium, potassium, and zinc.
Health benefits
Refried beans are nutritious, providing essential proteins, fiber, and minerals that are beneficial to health. The high fiber content can help with digestion and may lower cholesterol levels. They are also a good plant-based protein source for vegetarians and vegans.
Potential risks
Store-bought refried beans can be high in sodium and fat, especially if they are made with lard or added oils. Homemade versions can be healthier if prepared with minimal fat and salt. People with legume allergies or sensitivities should avoid refried beans.
Common recipes
Refried beans are commonly used in dishes such as bean burritos, enchiladas, and as a layer in seven-layer dips.
Cooking methods
Traditionally, refried beans are first boiled then fried in fat, but they can also be prepared using healthier cooking methods such as baking or using less fat during the frying process.
Pairing with other ingredients
Refried beans pair well with a variety of foods, including rice, cheese, avocado, salsa, sour cream, and corn or flour tortillas.
Summary
Refried beans are a hearty, nutritious, and versatile ingredient that plays a significant role in Mexican and Tex-Mex cuisines. Whether served as a side, used as a filling, or enjoyed as a dip, refried beans provide a delicious and protein-rich option for many meals. When prepared thoughtfully, they can be a healthy addition to a balanced diet.