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Refried Black Beans

 

Refried Black Beans

The low sodium content for these refried beans is somewhat lower if you use your own cooked black beans. Either way, this spicy version can save you hundreds of milligrams of sodium per serving.

(4 servings: 162 mg. sodium per serving)

1 Tablespoon healthy oil
2 Tablespoons grated onion
2 large cloves garlic, minced
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1/4 teaspoon lemon pepper with garlic and onion
1/4 teaspoon salt
1 can (15 oz) no salt added black beans, rinsed and drained, or 1-1/2 cups cooked black beans
1/2 cup sodium free water

Prep. Instructions

1. Combine chili powder, cumin, salt and peppers in a bowl.

2. Have all other ingredients on hand.

Cooking Instructions

1. Heat oil in a 9 inch skillet over medium low heat. Add garlic. Cook for 1 minute, stirring constantly.

2. Add onion and spices. Stir to combine. Cook for 1 minute, stirring constantly.

3. Add black beans. Stir to combine.

4. With a potato masher, mash the beans crudely. Slowly add water, mashing between each addition, until all water is used.

5. Turn heat up to bring beans to a gentle boil. Turn heat down to simmer. Simmer beans for about 7 minutes, until they are thick and water is absorbed, stirring often. Serve, or freeze in portions for later use.

 

judy@low-salt-recipes.com - Copyright © 2015 Judy Reynolds