Refried beans
By Joe
Source: BBC Good Food — Amanda Nicolas, Refried beans.
A refried beans recipe for 4 servings, written from a single tested source, with times and temperatures kept as the source set them.
Based on the listed ingredients, none of the 14 major EU allergens. Always check product labels.
Method
- 1
Get started. Gently tip off the liquid the beans, reserving the juice off the tin, but do not rinse (you want this beans in around half the liquid off the can). Depending upon the texture you prefer, either mash them roughly in one bowl or blitz them using a blender till there are no lumps left.
- 2
Step 2. Keep to one side. Heat the oil in a big frying pan or casserole plus heat the onions for 8-10 mins till soft and golden.
- 3
Step 3. Strew in the garlic, chilli plus cumin seeds, plus sizzle everything for 2 mins extra. Tip in the beans, oregano, paprika plus a pinch of salt.
- 4
Step 4. Heat everything together for 5 mins till the beans have heated through adding more set-aside bean juice if it’s too thick. Offer straightaway with a scattering of coriander, if you like, or leave till it is cold plus hold chilled.
- 5
Finish. Will hold chilled for up in order to three days or frozen for one month. Reheat using a splash of water blended in.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
EU nutrition claims
- Source of protein: 4.3 g protein per 100 kcal, about 17% of energy (needs ≥ 12%)
- Low saturated fat: 0.5 g saturated fat per 100 g, 3.9% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 2.4 g sugars per 100 g (limit ≤ 5 g)
- High fibre: 3.9 g fibre per 100 kcal (needs ≥ 3 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 127 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 137 kcal |
| Protein | 5.9 g |
| Carbohydrate | 18.6 g |
| of which sugars | 3.1 g |
| of which free sugars | 0 g |
| Fat | 4.7 g |
| of which saturates | 0.6 g |
| Fibre | 5.3 g |
| Salt | 0.75 g |
Protein per 100 kcal
4.3 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
