Diabetic Cooking

Sides

Instant “refried” beans

Preparation time: 20 minutes.
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Ingredients

  • 1 pound dried pinto beans
  • 1/2 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 1/8 teaspoon garlic powder
  • 2 dashes cayenne pepper
  • 2 teaspoons salt
  • 1 tablespoon dried minced onion
  • 2 1/2 cups water

Directions

Preheat oven to 350°F. Look beans over and discard any foreign material. Quickly rinse beans and drain well to prevent them from absorbing water. Turn beans out on a dry towel and pat dry. Place beans in a single layer in a 9″ x 13″ baking pan and bake 4–5 minutes, stirring frequently, to dry beans. Pour beans out onto a dry towel to cool to room temperature.

Using a blender, coffee grinder (make sure it’s free of coffee bean powder), or food mill, process cooled beans in small batches until they’re the consistency of flour (larger lumps will add crunch to your beans). Pour processed beans into a bowl and add remaining dry ingredients. Stir until well mixed. Store in an airtight container until ready to prepare. You will have about 3 cups bean mix.

To prepare, place 2 1/2 cups water in a medium-size saucepan and bring to a boil over high heat. Add 3/4 cup bean mix to boiling water and mix with a wire whisk until combined. There may be a few lumps that add texture. Return to a boil over medium-high heat, cover, then reduce heat to low-medium and simmer for 11–12 minutes, or until thickened; periodically remove lid and stir beans. Beans will continue to thicken as they cool. Thin, as needed, with hot water.

Yield: 2 1/2 cups prepared. Serving size: 1/2 cup prepared.

Nutrition Facts Per Serving:
Calories: 84, Carbohydrates: 15 g, Protein: 5 g, Fat: <1 g, Sodium: 245 mg, Fiber: 9 g

Exchanges per serving: 1 starch. Carbohydrate choices: 1.


This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.