Unfried Beans

Delight your taste buds with these flavorful and healthy "Unfried Beans," a lightened-up twist on traditional refried beans. This quick and easy recipe combines tender pinto beans with aromatic garlic, smoky paprika, and warm cumin, all mashed to perfection in a savory vegetable broth. With a splash of fresh lime juice for a zesty kick and optional cilantro for a burst of freshness, these unfried beans are packed with incredible flavor without any oil or frying involved. Ready in just 25 minutes, they’re ideal as a dip, side dish, or filling for tacos, burritos, and quesadillas. Perfect for plant-based diets or anyone seeking a nutritious, versatile addition to their meal rotation, this dish will quickly become a family favorite.

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 3 cups cooked pinto beans (or canned, rinsed and drained)
• 1 cup vegetable broth
• 0.5 medium white onion, finely chopped
• 3 whole garlic cloves, minced
• 1 teaspoon ground cumin
• 0.5 teaspoon smoked paprika
• 1 tablespoon lime juice, freshly squeezed
• 1 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh cilantro, chopped (optional, for garnish)

Directions

Step 1

Heat a large non-stick skillet or saucepan over medium heat. Add the finely chopped onion and cook for 3-4 minutes, stirring frequently, until softened. If needed, add a splash of vegetable broth to prevent sticking.

Step 2

Add the minced garlic to the skillet and cook for another 30 seconds, stirring, until fragrant.

Step 3

Stir in the ground cumin and smoked paprika, allowing the spices to toast for about 20 seconds to enhance their flavors.

Step 4

Add the cooked pinto beans and the vegetable broth to the skillet. Stir to combine, and let the mixture simmer for 5-7 minutes. The beans should begin to soften further and absorb the flavors.

Step 5

Using a potato masher or the back of a wooden spoon, mash the beans directly in the skillet until they reach your desired consistency. You can leave them slightly chunky or mash them completely smooth.

Step 6

Stir in the lime juice, salt, and black pepper. Taste and adjust seasonings as needed.

Step 7

Remove the beans from heat and transfer to a serving bowl. Garnish with fresh chopped cilantro, if desired.

Step 8

Serve warm as a dip with tortilla chips, as a side dish, or as a filling for tacos, burritos, or quesadillas. Enjoy your healthy, flavorful unfried beans!

Nutrition Facts

Serving size	324.2 grams (324.2g)

Amount per serving	% Daily Value*
Calories	142

Total Fat 2.80g	4%
Saturated Fat 0.50g	3%
Polyunsaturated Fat 0.70g
Cholesterol 0mg	0%
Sodium 2928mg	127%
Total Carbohydrate 25.90g	9%
Dietary Fiber 4.90g	18%
Total Sugars 6.30g
Protein 6.10g	12%

Vitamin D 0IU	0%
Calcium 91mg	7%
Iron 3mg	19%
Potassium 629mg	13%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 16.4%

Protein: 15.9%

Carbs: 67.6%