Crockpot "refried" beans

Today I decided to give a nod to Meatless Monday. I know today is Tuesday, but it is the first day back from the Christmas holidays so in my mind it is Monday. You are just going to have to go with me on this one.

If you have ever read my blog, you know of my love for the humble black bean. I cook with them a lot. Black beans are chock full of vitamins, fiber, have a low GI value (around 35, even when mashed) and are an inexpensive source of easily digested protein. Last night I was riffling through the cupboards and found a long lost bag of dried black beans. I had been reading a new favorite blog - 100 Days of Real Food - and had read an article about crock pot refried beans. I figured that black beans would work so today I gave it a try. I am happy to report that the beans worked out really well. I will be making these again with pinto beans soon.

Tonight I served the beans on toasted low carb flour tortillas (to toast, place tortilla on ungreased cookie sheet and bake at 350 until crisp, about 8 minutes), sprinkled with cheese and topped with sauteed orange and red peppers.  Everyone, including the kids, raved about them.

















Crock Pot "Refried" Beans (adapted from this recipe at 100 Days of Real Food)

1 lb. dry black beans (pinto will obviously work well too)
Water to cover
1/2 medium onion, quartered
2 cloves garlic, crushed
1/4 t ground cumin
1/4 t chili powder
S & P to taste

Empty beans into a large bowl. Rinse well and remove any rocks, seeds, funky beans, etc. Cover with cool water and let soak overnight.

In the morning, drain the beans. Place the beans in a slow cooker and add enough water to completely cover the beans by one inch. Add onion and garlic. Turn cooker on high and cook 8 hours or until tender.

Drain remaining liquid from beans (trust me, there is lots of juice under those beans!) and set aside. Remove large pieces of onion and discard.  Mash beans with potato masher, adding reserved liquid as you go, until they reach your desired consistency. Season with cumin, chili powder, and salt and pepper to taste and enjoy.

P.S.  These come out at 309 calories a piece as I served them (also to note that they are low in sugar, very high in fiber and vitamin C and high in vitamin A.)

Cal: 309
Fat: 12.1 g (19%)
Carbs: 35g (12%)
Fiber: 16.5g (66%)
Sugars: 2.2 g
Protein: 13.8g

Nutritional analysis from Calorie Count.

1 comments:

DietResearcher said...

Don't try this with kidney beans, you could wind up poisoning yourself.

Beans, like red kidney beans, need to reach a critical temperature for a prolonged period of time in order to destroy the deadly lectins in them. Crock pots do not reach that critical temperature.

Black beans have smaller amounts of lectins so I can't comment about the safety in detail. You should look up the lectin content and decide for yourself if it is wise to eat crock pot black beans.

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