Refried Beans are a great source of protein. You can give them to your child right out of the can (perfect texture for he/she to feed self) or you can make your own. Canned refried beans are often very salty so by making your own, you can control the salt content. Here is a delicious recipe for hearty refried beans.
Ingredients:
-2 tbsps. grapeseed or coconut oil
-1 large onion, finely chopped
-2 cloves of garlic, minced or pressed
-2 tsps. cumin
-1/2 tsp chili powder
-2.5 cups dry pinto beans
-3 quarts water
-1/4 cup water
1. Put beans in a large pot and cover with about 3 quarts of water (so that beans are covered approx. with 3 inches of water).
2. Bring to a boil and then let simmer until beans are soft.
3. Strain the beans from the water.
4. In a skillet, combine oil, onion and garlic. Cook until onion is translucent.
5. Add the beans to the skillet along with 1/4 cup water. Mash until beans are a rough puree. You may need to add more water.
6. Season with salt and pepper, chili powder and cumin.
Enjoy!
0 comments:
Post a Comment