I know, I know…the name is a misnomer. But based on the name, you can imagine exactly what the taste and texture will be like, am I right? Just like refried beans, just without the fried part!
I’ll be honest, this recipe was a “happy little accident.” After a solid year and a half of cooking only black beans for my daily burritos, I decided to branch out and make pinto beans. I forgot pinto beans cook much quicker in the pressure cooker than black beans and I ended up annihilating them. I was about to toss the soggy remains in the trash when I suddenly had a better idea: blend them!
I pulled out my stick blender and transformed the seemingly ruined beans into what appeared to be perfect refried beans! I mean, the flavor was still there, it was just the texture that was destroyed. Success!
Why do beans cause gas?
It’s not just beans that cause gas. Ever heard of broccoli toots? It’s a thing. Beans, as well as other legumes, grains, and cruciferous vegetables all contain complex sugars called raffinose family oligosaccharides or RFOs for short. Humans lack an enzyme in the stomach and small intestine called alpha-galactosidase which is required for breaking down these complex sugars into simple sugars that our cells can use for energy.
It’s not that we don’t have alpha-galactosidase to break down these sugars, it’s just not in the stomach. Instead, alpha-galactosidase is created by our good gut bacteria and is present in the large intestine! These complex sugars end up in the large intestine mostly undigested, but that’s when the alpha-galactosidase start getting to work breaking them down. In this process it causes the sugars to ferment and that’s where the gas comes from.1
Beans, beans, the musical fruit. . .
Beans have so many health benefits, I like to think of them more as a magical “fruit”! Beans are incredibly nutritious and loaded with protein, fiber, vitamins, antioxidants, and minerals!
1 cup (171 grams) of cooked pinto beans contain:
- Calories: 245
- Carbs: 45 grams
- Protein: 15 grams
- Fiber: 15 grams
- Fat: 1 gram
- Phosphorus: 20%
- Thiamine (vitamin B1): 28%
- Iron: 20% of the daily value
- Magnesium: 21% of the DV
- Potassium: 16% of the DV
Want to lose weight? Beans contribute to weight loss since they are low in fat and calories and high in fiber, which keeps you feeling full longer!
What is the leading cause of death in the U.S.? Heart Disease. Eat for your heart! Beans and other legumes lower your LDL (bad) cholesterol while raising your HDL (good) cholesterol, resulting in lower blood pressure and inflammation, while reducing your risk for heart disease.2
The second leading cause of death in the U.S. is cancer. But, there is strong evidence that eating beans and plant based foods can protect you against not only diabetes and obesity, but also cancer!
The American Institute for Cancer Research published a detailed analysis of diet and cancer, which was reviewed by 21 of the top cancer researchers. One of the recommendations for cancer prevention is to eat whole grains and/or legumes (beans, lentils, chickpeas, etc) with every meal. Not just once a day, but with every single meal!34
Non-Fried Refried Beans
Ingredients
For Soaking Beans
- 2 cups Dried Pinto Beans
- ½ tsp Baking Soda
- Water
For Cooking
- 2 ¼ cups Fresh Water
- 3 tsp Chili Powder
- 1 tsp Paprika
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 3 tsp Cumin
- 2 tsp Italian Seasoning
- ½-1 tsp Salt to taste
- ¼-½ tsp Cayenne powder optional for spice
Instructions
- Soak Pinto Beans in water either overnight or pour boiling water over pinto beans and soak for 4-8 hours. Either way, stir in ½ tsp baking soda.
- When beans have finished soaking, pour into a colander to strain the water out. Rinse throughly.
- Place beans into Instant Pot and add 2 ¼ cups of fresh water and the rest of the ingredients. Seal pressure cooker and set to High Pressure for 9 minutes if beans soaked overnight or 14 minutes for a same-day soak. Do a full natural release.
- Once pressure is released, open the lid and use your stick blender to blend the beans. Enjoy immediately or store in the fridge for up to 5 days.
- *When re-heating these blended beans, add a splash of water while they heat up. The beans will dry out after being in the fridge so adding a little water will get them back to the creamy consistency!
Notes
Did you enjoy these healthy non-fried “refried” beans? Leave me a comment below! 🙂
- https://healthygut.com/alpha-galactosidase-the-important-enzyme-for-digesting-vegatables-and-reducing-gas/
- https://www.healthline.com/nutrition/healthiest-beans-legumes#TOC_TITLE_HDR_3
- https://www.wcrf.org/dietandcancer/recommendations/wholegrains-veg-fruit-beans
- https://nutritionfacts.org/topics/chickpeas
HooRay ! Finally , I can resume eating ” refried ” beans again , without the guilt I always felt in the back of my mind . Even though I always enjoyed both the taste & texture pf the typical refried beans , I was also very aware of the high fat content . This method is a nutritional WIN !
Most Mexican restaurants use lard as the fat in refried beans and some restaurants use bacon fat. No thank you!! It’s completely unnecessary!