The Keto-Friendly Refried Beans Recipe That Tastes Like the Real Deal
What Is the Recipe for Keto Refried Beans?
š©āš³ KETO REFRIED BEANS RECIPE: To make keto refried beans, rinse black soybeans and set aside minced garlic, diced jalapeƱo, and lime juice. Stovetop: Heat a pan, add oil, cumin powder, chili powder, garlic, jalapeƱo, salt, beans, water, and lime juice. Simmer for 45 minutes, then blend. Instant Pot: Heat the pot, add oil, cumin, chili powder, garlic, water, beans, lime juice, and jalapeƱos. Cook for 20 minutes, then blend.
Many Latin American cuisines feature refried beans as a staple dish. However, many keto dieters canāt help but wonder ā are refried beans keto?
Because of its high carb content, refried beans are typically not considered keto-friendly. But with a few modifications, you can still indulge in the tasty flavors of refried beans while staying within your carb limit.
This blog post dives into the art of creating keto-friendly refried beans, complete with a delicious recipe to satisfy your cravings. We will also cover the essential ingredients, cooking techniques, and tips required to make tasty refried beans.
Whether you are on a keto diet or searching for a healthier option, read on to learn how to prepare this delightful dish!
Table of Contents
- What Are Refried Beans?
- Are Refried Beans Keto?
- Refried Beans Keto Recipe
- Tips for Making Refried Beans
- What to Serve With This Refried Beans Recipe
- How to Store Refried Beans
- Frequently Asked Questions
- Final Thoughts
What Are Refried Beans?
Refried beans, a beloved dish of Mexican origin, have made their way into the culinary repertoire of various Latin American cuisines. Although called “refried,” the name comes from the Spanish term Frijoles Refritos.
The process involves boiling the beans to make them soft, then frying them with fat and spices in a frying pan or pot. Pinto beans are the most common type used, but some areas prefer black or kidney beans.
You can use the creamy and savory mixture as a side dish or a dip. They are also good as filling for burritos or tacos.
Refried beans can be a healthy option due to their high fiber and vitamin content. However, they are frequently prepared with pork lard or other high-fat oils, so it’s crucial to choose healthy cooking oil and seasonings to keep the dish low in saturated fats.
Are Refried Beans Keto?
Are refried beans keto-friendly? It’s not simple. Traditional refried beans made with pinto beans have high-carb content. Because of this, they are not considered keto-friendly. However, you can substitute them with low-carb alternatives like black soybeans or lupini beans.
Low-carb refried beans can be part of a keto diet if consumed in moderation and with cautious portioning. These beans contain beneficial fats, proteins, fiber, essential minerals, and vitamins. As such, they make a valuable dietary component.
It is recommended to eat refried beans with low amounts of added sugar and carbs when following a keto diet.
Refried Beans Keto Recipe
Do you want to make your refried beans low-carb so it would fit within your diet? Here is a great option for you! This keto refried beans recipe is tailored to meet a ketogenic diet’s low-carb and high-fat requirements.
These keto refried beans can be prepared either on the stovetop or using an Instant Pot, according to your preference.
With some simple adjustments, you can enjoy the delectable flavor of refried beans while adhering to your dietary requirements!
Ingredients
To create keto refried beans, these are the required ingredients you will need:
- 1 can of black soybeans, 29 ounce
- 2 tablespoons avocado oil
- 2 cloves of garlic
- 1 piece jalapeƱo
- 2 teaspoon cumin
- 3 teaspoons chili powder
- 1 teaspoon sea salt
- 2 juiced limes
- 4 cups of water
Equipment
You will also need the following equipment:
- Medium saucepan/Instant Pot
- Colander
- Chopping board
- Knife
- Blender
Instructions
Before you start cooking, make sure to prepare your ingredients:
- Rinse black soybeans well with running water using a colander.
- Mince the garlic and dice the jalapeƱo, then set aside.
- Make lime juice with the two limes.
After preparing these, youāre ready to make keto refried beans in a stovetop or Instant Pot!
How to Make Keto Refried Beans in Stovetop
- Heat the pan first and let it reach the desired temperature before adding the oil. Then, add in cumin powder and chili powder. Minced garlic and diced jalapeƱo should be added too, plus a little sea salt.
- Give it a good stir and cook until everything is fragrant and perfectly cooked.
- Add the black soybeans and mix them well. Then add the lime juice, followed by two cups of water, enough to just cover the beans. Bring the mixture to a nice, rolling boil. Then, reduce the heat to a medium or low setting, depending on your cooktop, and let it simmer gently for around 45 minutes so that all the ingredients merge perfectly. Be sure to add more water as needed to keep the beans covered while simmering.
- Blend the mixture using a blender until it reaches a smooth and creamy texture.
How to Make Keto Refried Beans in Instant Pot
- To begin using the Instant Pot, switch it on and select the sautƩ function. Give it time to heat up before adding the oil. After that, put in the cumin, chili powder, and garlic and let them cook for approximately one minute or until they release a nice fragrance.
- Begin preparing the dish by adding a half cup of water to the pot. This helps deglaze the pot and scrape off any tasty bits sticking to the bottom. After that, add the rinsed black soybeans, remaining water, lime juice, and jalapeƱos. Place the lid on the Instant Pot and seal the steam release valve.
- Close the lid securely. Then, depending on which model you have, select Pressure Cook or Manual mode and set it to 20 minutes. After this time, let the pressure release naturally for about 5 minutes. When it’s time for the quick release, be careful and take any necessary safety precautions.
- After fully releasing the steam and waiting for the pressure valve to drop, open the lid of the Instant Pot carefully. Then, blend it using a blender until it achieves a smooth and creamy consistency.
Nutrition
The nutritional information for keto refried beans is as follows:
- Calories: 104 kcal
- Total fat: 6.5 grams
- Total carbs: 8.2 grams
- Fiber: 4 grams
- Net carbs: 4.2 grams
- Protein: 6.7 grams
Tips for Making Refried Beans
To improve your refried beans, here are some tips and tricks:
- Lupini beans can be a good replacement for pinto beans if you want a low-carb option.
- If your pureed beans are too thin, try sautƩing or simmering them to thicken them up.
- But if they end up too thick, just add a little bit of water while pureeing to get the right consistency.
These small changes can greatly improve the taste and texture of your refried beans recipe.
What to Serve With This Refried Beans Recipe
This recipe for refried beans is ideal for the low-carb diet and can easily be paired with many dishes.
This dish has a savory flavor that complements the spiciness and tanginess typical of Mexican cuisine.
- It can be served with keto chips or crackers for some crunch or used as a filling in tacos or burritos.
- Refried beans can be incorporated into quesadillas and enchiladas.
- To have a well-rounded meal, try combining the refried beans with a vibrant salad or roasted veggies, such as bell peppers and zucchini.
There are plenty of options with this tasty and healthy refried beans recipe!
How to Store Refried Beans
For keeping your homemade refried beans fresh for a longer time, it’s important to store them properly.
If you have any leftover refried beans, transfer them to an airtight container and put them in the fridge. This will maintain their flavor and freshness for around 3-4 days.
If you want to ensure that they last longer, freezing is a great option to consider. Just store them in an airtight container and they will remain tasty for up to 2 months.
If the thawed beans are dry, you can add a little water and whisk them gently to restore their desired texture.
By following these storage tips, you can enjoy your homemade refried beans whenever you want their delicious taste.
Frequently Asked Questions
Are There Carbs in Refried Beans?
Refried beans contain carbs because they are made from mashed beans, which are a type of starchy carbohydrate. While traditional refried beans are high in carbs, there are low-carb and keto-friendly versions available that use ingredients like black soybeans to lower the carb count.
Which Beans Are Keto Friendly?
Our guide to keto-friendly beans includes a complete list, among which are black soybeans, adzuki beans, green beans, and lupini beans. These are preferred due to their lower carb content when compared to other beans.
What Beans to Avoid on Keto?
If you are on a keto diet, steer clear of high-carb beans like chickpeas and black beans. Lima beans and pinto beans are also included and should be taken into consideration.
These beans can have around 8-29 grams of net carbs per half-cup serving, which could cross your daily carb limit.
To make sure you don’t exceed your carb goals, remember to check nutrition facts and keep portion sizes in check.
Final Thoughts
It is possible to include refried beans in a ketogenic diet through a suitable recipe and moderate consumption. Although conventional refried beans may contain high carbs, we have explored a tempting keto-friendly recipe that provides the same flavor and satisfaction.
The recipe uses low-carb ingredients like black soybeans and healthy fats such as avocado oil, which enables you to relish the comforting texture and taste of refried beans while still maintaining ketosis.
To keep up with the ketogenic lifestyle, focus on balance and portion control. Fortunately, you can enjoy these keto refried beans without any guilt!
Incorporating this recipe into your meal plan not only enables you to enjoy the delectable taste of refried beans but also helps you stay aligned with your keto objectives.
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