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Refried Black beans

Our lifestyle can be pretty hectic these days and the oft-delivered excuse for people not cooking or eating right is a lack of time. Well, that won’t wash anymore. The healthiest recipes are often the quickest to make.  When I’m time poor nothing goes past my version of refried black beans scented with a little chilli, cumin, coriander and smokey paprika then topped with tender chunks of avocado and a squeeze of lime.

What’s good about it:
This is healthy fast food that will nourish your body from the inside out. Black beans are a good source of protein that’s essential to repair the body and nourish the immune system.  They also contain fibre that helps to delay glucose absorption keeping our blood sugar more stable as well as supporting healthy digestion and colon health. Black pepper improves digestion and has antioxidant and antibacterial effects. Avocado contains the antioxidant vitamin E and it’s also a good mono-unsaturated fat that’s acts as an anti-inflammatory.  A touch of chilli can help stimulate digestion.

1 onion or 2 shallots finely diced
½ – 1 green chilli, chopped or 1 tablespoon of my chilli sauce
½ – 1  teaspoon ground cumin
¼ teaspoon smoked paprika
1 x 400 g( 1 cup drained / 250 g)  tin black beans, drained (see notes)
1 ripe tomato, chopped or handful cherry tomatoes halved
1 bunch coriander and a good grind of black pepper

Sauté onion in a pan over a medium heat with a little olive oil.
Add the chilli, cumin and smoked paprika.
Cook the spices for a minute, stirring them through the onion.
Add black beans and tomato and toss through.
Cook until hot and beans start to collapse slightly.
Add a small splash of water if needed to moisten.
Season with a little sea salt and black pepper then fold through some chopped coriander.
Divide between 2 serving bowls.
Enjoy with your choice of extras such as chopped avocado, a squeeze of lime and a little yoghurt. I love to serve along side pan roasted broccoli, cinnamon roasted sweet potato or a simple sun ripened tomato salad.

To serve  (extras)
Lime
Avocado
Sweet corn
Thick natural yoghurt

Black beans (canned and dried) are available form most health food stores, gourmet grocers or Asian supermarkets. Canned beans are the perfect stand by fast food if you’re time poor. Rinse canned black beans after opening.

To prepare dried black beans – presoak them the night before at room temperature to shorten the cooking time.  Drain the soaking water and replenish with fresh water before cooking – this will make them easier to digest. Do not salt the water as they will toughen the beans. They take about 1  ½  – 2 hours to become tender if you soak them first. Allow for ½ cup of beans per person.

NOTES:
Other beans can be used in place of black beans….try back eyed peas, red kidney beans or adzuki beans.

Nutritional info per serve (serves 2)
Protein: 12 g
Total fat: 3.1 g
Saturated: 0.5 g
Carbs: 21 g
Sugars: 4 g
kilojoules: 643
Fiber: 10 g
Calories: 154

 

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Comments
11 Responses to “Refried Black beans”
  1. Jen says:

    Yum, yum, yum! I cannot get enough of beans. Bean recipes are always welcome, Theresa! Thanks!

  2. Susie says:

    Perfect timing! I bought a bag of black beans yesterday arvo, prepared them in my slow/rice cooker (cooked for 5 hrs, the tip about soaking them first didn’t arrive in time!) and portioned them out and froze most of them… Ready to make a version of this tonight for dinner. Unbelievable timing! Thanks, Susie

    • Anna says:

      Hi Susie – did you cook your beans on low or high setting? I just recently bought a slow cooker and am keen to start cooking my beans in this but was unsure of timing and temperature requirements.
      Thanks!

  3. ngahuia says:

    Sounds yum and so quick and easy, thanks so much Teresa. You’re the best xx Ngahuia

  4. Moyra says:

    What other types of beans COULD be used as an alternative Teresa? I can’t say, I’ve seen tinned Black beans here. Absolutely loving the fact that I ‘stumbled’ across your site via a facebook friend…what fantastic ammunition to make healthy changes!

  5. Barbara says:

    Just made this for dinner. So yummy,very quick & easy. Made with Kidney Beans (tinned).
    Thanks for the receipe.

  6. Hi Teresa, a friend of mine put me on to your site and I am loving everything I’m discovering here. This black bean dish looks amazing and I’ve just been looking at your post on dairy-free milks. I will definitely be spending more time going through the archives here. Thanks for the great information (and fabulous photos)!

  7. Sophie says:

    Omg I just made this, seriously good! Just found my new fave meal!!

  8. erin says:

    I made this last night, because I got home quite late… Was a bit skeptical as I thought my boyfriend the meat/chicken lover might find it a bit bland. Well you know what? He loved it, as did I, especially served with natural yoghurt! It has a quite Mexican flavour to it, so we are going to make it for lunch and put in gluten-free wraps. Thanks for yet another amazing, quick and healthy recipe!

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