Carol'S No-Fat Refried Beans
A flavorful, nutritious no-fat refried beans dish featuring beans, vegetables, and spicy toppings, perfect for a quick, healthy meal or snack for vegetarians and bean lovers.
Ingredients
Instructions
- Mix all ingredients together and store in the refrigerator.
- Serve 1/2 cup of the mixture over a corn tortilla.
- Cook 3 egg whites and serve over the tortillas and beans.
- Add 1 or 2 tablespoons of fat-free sour cream before serving.
Tips & Substitutions
For added flavor, consider sautéing the chopped onion before mixing it into the beans. If you want more spice, add some jalapeños or cayenne pepper. You can substitute any of the canned beans with kidney beans or chickpeas if you prefer. To enhance the dish, try mixing in some spices like cumin or chili powder for a more robust flavor.
Serving Suggestions
This dish is perfect as a filling for tacos or burritos, or served alongside a fresh salad. Pair it with a dollop of fat-free sour cream and a side of Quick Salsa for a refreshing contrast. It also goes well with tortilla chips or can be served as a hearty dip at gatherings.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to five days. Reheat the mixture in a microwave or on the stovetop over low heat, adding a splash of water to prevent drying out. Stir well to ensure even heating, and serve warm over tortillas or in tacos.
Nutrition & Diet Analysis (per serving)
Each serving of Carol'S No-Fat Refried Beans contains roughly 65 calories, with 2g protein, 10g carbohydrates, and 3g fat. It is a good source of dietary fiber (15% of the Daily Value). Note that it is relatively high in sodium, at 1978mg per serving (86% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use dried beans instead of canned?
Yes, if you prefer using dried beans, soak them overnight and cook until tender. Use approximately 1.5 cups of cooked beans for each can in the recipe. This will allow you to control the salt and add your own seasonings for a fresher taste.
How can I make this recipe spicier?
To add some heat, consider incorporating diced jalapeños or a teaspoon of cayenne pepper into the mix. You can also serve the beans with hot sauce or a spicy salsa on the side, such as Roasted Tomato Salsa, to suit your spice preference.
Is this recipe suitable for meal prep?
Absolutely! This recipe is great for meal prep as it stores well and can be portioned out for easy lunches or dinners. Just prepare the mixture ahead of time, and when you're ready to eat, reheat it and serve over tortillas or in bowls with toppings.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).