Beans, beans, the musical fruit… Okay, okay, all jokes aside, who doesn’t love themselves some refried beans?? Even if you’re not the biggest fan, I promise that after making THESE beans, you’ll be eating them with a spoon like a bowl of ice cream.
These refried beans are creamy, garlicky, and packed with flavour. Spiced with cumin and chili powder, they make an amazing side or topping to any Mexican meal, or a fibre-filled treat all on their own. And speaking of fibre, let’s hop over to our resident RHN, Connie Oickle, for some of the other nutritious benefits of beans.
Beans are an excellent source of vegan protein. They are also high in folate – a nutrient that is necessary to prevent neural tube defects in fetuses. Other important nutrients contained in beans are zinc, iron, and magnesium. Regular consumption of beans point to a decreased risk of heart attack, stroke, and other cardiovascular problems, due to their polyphenol levels – an antioxidant that also combats aging and inflammation.
B and I dollop mounds of these garlicky refried beans on top of my Crispy Fried Avocado Tacos and vegan nachos. I am serious though when I say that I can just as easily eat them by themselves with a big-ass spoon. Bewaaare the bean toots…
Let’s crank open a couple cans and make ourselves these insanely delicious, super nutritious, and easy-breezy garlicky refried beans!!
10-Minute Garlicky Refried Beans
Quick, easy, super nutritious, and insanely delicious, you might just nix the tacos and eat these refried beans all on their own!
- 800 ml canned black beans
- 6 cloves garlic minced
- 6 tbsp grape seed oil
- 2 tbsp cumin
- 2 tsp chili powder more or less for spice preference
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp salt
- ¼-1/2 cup water less for thick beans, more for thinner
- Heat a large skillet to medium heat.
- Meanwhile, mince the garlic and rinse the black beans well in a colander.
Once hot, add 4 tbsp of grape seed oil to the pan along with the black beans.
- Stir to coat and allow to cook for 2 minutes.
- Stir in the minced garlic and cook for 2 more minutes.
Add the cumin, chili powder, garlic powder, onion powder, salt, and remaining 2 tbsp of grape seed oil, and stir well.
- Cook for 1-2 more minutes, or until the beans start to break down.
Scoop the entire contents of the pan into a small high-speed blender such as a Nutri-bullet or Ninja.
- Add ¼-1/2 cup water, then blend until smooth and creamy.
Serve right away with tacos, nachos, quesadillas, and more.
Store leftovers in a sealed glass or stainless container in the fridge.
When reheating leftover beans, add a few more tablespoons of water to thin out the mixture.
As always, nutritional information is a rough estimate. For a full explanation of nutritional analysis, please read our Disclaimer.
If you made this recipe, I would be so honoured if you could rate it, share it, and leave a comment. Also, don’t forget to take a photo, tag @thedeliciousmanifest on Instagram, and hashtag it #thedeliciousmanifest. Thank you so much!
Connie Oickle, our resident RHN,
brings with her over 10 years experience
working in the Food and Health
& Wellness industries.
Find out more about her here!