Originated in Mexico, refried beans are also known as frijoles refritos or simply "well-fried beans". There are four ingredients in basic refried beans – onion, pinto beans, bacon fat, and garlic. Refried beans nutrition value is quite impressive, mainly due to the presence of nutritious ingredients. It is a great way to provide you with fiber, protein, and complex carbs in an easy way. It is, however, important to ensure that you do not use added salt while cooking. Keep reading to learn more about enjoying refried beans in the right way.
Refried Beans Nutrition
Refried beans taste good and since they include nutritious ingredients, they offer several benefits as well. You will get protein, fiber, vitamins, and much more from refried beans. Here are more of itsnutrition facts – the table below gives info about nutrients in 1 cup (238g) of refried beans:
General Nutrients | Amount | DRI/DV |
Protein | 13g | |
Calories | 217 | |
Water | 181g | |
Carbohydrate | 36g | 12% |
| 12g | 49% |
| 21.3g | |
| 1.1g | |
Fat Total | 36g | 12% |
| 1g | |
| 0.9g | |
| 0.8g | |
| 307mg | |
| 481mg |
Micronutrients
Vitamins | ||
| 14.3mg | 24% |
| 5.5mcg | 7% |
| 0.1mg | 6% |
| 1.0mg | 5% |
| 26.2mcg | 7% |
| 0.5mg | 5% |
| 54.5mg | |
Minerals | ||
| 4mg | 22% |
| 78.6mg | 8% |
| 264mg | 26% |
| 1069mg | 45% |
| 800mg | 23% |
| 0.8mg | 39% |
| 0.4mg | 20% |
How Does Refried Beans Benefit Us?
It is quite natural to think that everything fried is bad for your health because it has to be loaded with saturated fat. That is not the case though when you talk aboutrefried beans. Considering the refried beans nutrition facts, you are sure to get some health benefits by including them in your diet.
1. General Benefits
Refried beans are a great source of iron which improves your cells ability to carry oxygen. This keeps you from feeling fatigued and lethargic. A serving of refried beans also contains vitamin C as well as B-vitamins that work as antioxidants and eliminate free radicals from your body. They also have soluble fiber that makes you feel full and helps lower cholesterol. Besides, they also regulate blood sugar and help you maintain a healthy body weight.
2. Cardiovascular Benefits
Thanks to the presence of fiber, refried beans help lower cholesterol and improve blood circulation as well. This keeps you from dealing with cardiovascular problems. Vitamin B6 in refried beans improves cardiovascular health by lowering the levels of homocysteine in the blood. Potassium and other minerals also help regulate the electrical impulses and promote a healthy heartbeat.
3. Cancer Benefits
The presence of plant-based substances called polyphenols make pinto beans extremely beneficial for your health. They also contain kaempferol that inhibits the growth of cancer cells in your body and offers protection against pancreatic and Colon Cancer.
Delicious Recipes with Refried Beans
Considering refried beans nutrition facts, you may already be thinking of adding them to your diet. Luckily, you can find several recipes to make delicious refried beans at home. Here are a few suggestions:
1. Cheesy Refried Bean Poblanos
Ingredients | Amount |
Poblano chiles | 4 medium, halved and seeded |
Fat-free refried beans | 16 ounces |
Microwavable cooked long grain rice | One 8.8-ounce pack |
Picante sauce | Half cup |
Pre-shredded Mexican blend cheese (reduced fat) | 1 cup |
Fresh cilantro | Optional |
Time & Yield
Total Time | 13 minutes |
Yield | 4 servings |
Directions
- With cut sides up, place chile halves on a round plate – opt for a microwave-safe plat for this. Use a wax paper to cover it and cook it at high for 3 minutes.
- Combine rice, beans and picante sauce in a bowl and stir well.
- Get out chile halves and spread bean mixture on it. Use wax paper to cover it and microwave again for another two minutes at High.
- Get it out and sprinkle with 2 tablespoons of cheese and microwave again for another minute or two.
- Sprinkle with cilantro and serve!
2. Tasty Refried Beans and Chicken
Ingredients | Amount |
Olive oil | A tbsp. |
Onion, diced | Half medium |
Ancho chili powder | 1 tsp. |
Pinto beans | 1 (15-ounce) can |
Chicken broth (low sodium) | 2/3 cup |
Fresh cilantro leaves | 2 tbsp. |
Salt and pepper |
Time & Yield
Total Time | 19 min |
Yield | 4 half-cup servings |
Directions
- Take a large skillet and add oil to it. Heat it over medium heat.
- Add the onion and cook for about 3 minutes. Stir in the chili powder and garlic and cook again for a minute or so.
- Stir in the chicken broth and beans and cook for about 5 minutes, or until you feel the beans are warmed through.
- Use a wooden spoon to mash the beans and add more chicken broth to it, if necessary.
- Use salt and pepper for seasoning. Add the cilantro and serve to get all the refried beans nutrition.
Know another great recipe of making delicious dish with refried beans and chicken:
3. A Great Dish of Vegetarian Refried Beans
Ingredients | Amount |
Dry pinto | 1 pound |
Minced garlic | 2 tbsp. |
Tomato | 1 |
Ground cumin | 2 tbsp. |
Olive oil | 2 tbsp. |
Chili powder | 1 tbsp. |
Salt | To taste |
Time & Yield
Total Time | 4 hours 30 minutes |
Yield | 12 servings |
Directions
- Take a large saucepan and add your beans to it. Add water to the pan – you should cover itwith an inch of water. Bring it to a boil.
- Then drain the beans and cover them again with 2 inches of water. Stir in a tablespoon of cumin, garlic, chili powder and the tomato.
- Turn the heat high and bring it to a boil and then reduce the heat. Let it simmer for about 3 hours and 45 minutes. Add more water, if needed.
- Mash the beans after they are cooked using the remaining oil, garlic and salt. Use water if necessary and place it over low heat for half an hour. Stir occasionally and serve when done.
