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    Home » Recipes » Dips, Sauces & Spreads

    Oil Free Refried Beans

    Published: Jul 6, 2022 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

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    JUMP TO RECIPE

    Flavourful refried beans with NO oil required! This fat free version of refried beans is JUST as delicious as your classic version but healthier than ever. Ready in just 25 minutes!

    Bowl of refried beans with cilantro on top.

    Oil free refried beans may sound like a conundrum but in the interest of enjoying delicious food that’s low in calories and low fat, I’m making this happen!

    While most refried beans recipes call for lard, oil, or some other kind of fat, these ones are perfectly wholesome! Woohoo! 🥳

    These vegan refried beans pair amazingly well with my mushroom fajitas, and/or veggie ground tacos. So add it to the rotation for your next Taco Tuesday.

    Jump to:
    • Ingredients + Substitutions
    • Instructions
    • What to eat with your refried beans
    • Storage
    • Expert Tips
    • More oil free Mexican recipes
    • 📖 Recipe

    Ingredients + Substitutions

    Here’s what you’ll need to make these oil free refried beans:

    Ingredients needed to make oil free refried beans scattered on kitchen counter top.
    See recipe card for quantities.
    • Beans: Classic refried beans use pinto beans which work beautifully because of their naturally creamy and buttery texture. However, you may also use black beans for this refried bean recipe, if that is your preference. You may use dried beans that have been cooked, or you may use canned beans in a pinch.
    • Broth: Use a flavourful and salty broth since there’s no other salt in this recipe. I like this homemade bouillon for the ultimate flavour.
    • Onion: Dice your onion into small cubes, or finely chop. I like white onion in this dish, but whatever you have on hand will work just fine.
    • Lime: Adds a slightly citrus and tangy flavour to the refried beans. Adjust to your taste.
    • Cilantro: Adds freshness to the spread, but if you’re a cilantro hater, you may skip it. 🙂
    • Garlic + spices: Here’s where a lot of the flavour comes in, so don’t skip these unless absolutely necessary. And as always, adjust to your taste.

    Instructions

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Water and diced onion in cast iron pan.

    Add the diced onion with 4 tablespoons of broth to a skillet and sauté until softened. (photo 1)

    Onion, garlic and red seasoning in cast iron pan.

    Next, add the garlic and the spices to the pan, plus a little extra water or broth if needed. (photo 2)

    Cooked onion, garlic and spices in cast iron pan.

    Cook for another 30 seconds, until fragrant, and stir often to prevent sticking. (photo 3)

    Beans and liquid in cast iron skillet.

    Add the beans and remaining broth. Boil until the broth is mostly reduced. (photo 4)

    Potato masher mashing beans in pan.

    Now mash to desired consistency using a potato masher. (photo 5)

    Mashed beans in cast iron pan with cilantro and lime juice on top.

    Then add the lime juice and cilantro and give it a good mix. (photo 6)

    NOTE: Remember to taste it at the end and adjust the seasoning if necessary. For example, if using no salt beans or low sodium broth, you might need to add some salt.

    Bowl of pinto refried beans with cilantro on top.

    What to eat with your refried beans

    • Serve it as a dip with homemade tortilla chips, and serve with guacamole, pico de gallo, and/or salsa.
    • Use it as a topping in your burritos, fajitas, tacos, or load some onto nachos!
    • Add some as a topping on your burgers or vegan hot dogs.
    • Spread into veggie sandwiches to amp up the protein.

    Storage

    Leftover refried beans will keep in an airtight container in your refrigerator for 3-4 days.

    If you have a lot of leftovers that you don’t think you’ll finish, freeze some in an airtight, freezer-safe container for up to 6 months.

    Expert Tips

    • Use a good quality, flavourful/salty broth for the best flavour. I use this homemade bouillon mix. 
    • If using a low sodium broth, you may need to add a little salt to the final product. Taste and adjust as needed.
    • For smoother refried beans, mash longer or use a food processor, immersion blender or blend in your stand blender if you don’t want any texture at all.

    More oil free Mexican recipes

    • Two zucchini halves stuffed with beans, rice, veggies and guacamole.
      Mexican Vegan Zucchini Boats
    • White platter with tortilla chips and bowl of salsa.
      Oil Free Vegan Tortilla Chips
    • Hand dunking chip into bowl of salsa.
      Pineapple Pico de Gallo
    • Rice and beans in white plate with tomato, onion and avocado garnish.
      Instant Pot Mexican Casserole [Oil Free]

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    📖 Recipe

    Oil Free Refried Beans

    A super simple recipe for DELICIOUS, oil free refried beans that you can whip up in just 25 minutes.
    5 from 4 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 15 minutes
    Cook Time: 10 minutes
    Total Time: 25 minutes
    Course: Dip, Side Dish
    Cuisine: Mexican
    Servings: 8 Servings
    Calories: 100kcal
    Author: Rosa

    Equipment

    Potato masher on white background.
    Potato Masher

    Ingredients

    • 4 tablespoons vegetable broth
    • ½ cup white onion diced
    • 2-3 cloves garlic minced
    • 1 teaspoon chili powder
    • 1 teaspoon smoked paprika
    • ½ teaspoon cumin
    • 3 cups pinto beans cooked or canned
    • ¾ cup vegetable broth
    • 2 tablespoons fresh cilantro
    • 1-2 tablespoons lime juice
    Prevent your screen from going dark

    Instructions

    • Add the four tablespoons of broth to a large skillet with the diced onion. Sauté until soft, approx. 4-5 minutes, adding more broth or water, if needed to prevent sticking.
    • Then add the garlic and the spices, mix well and cook another 30 seconds.
    • Next, add the pinto beans and the remaining ¾ cup of broth to the pan and simmer for 5 minutes, until the liquid is mostly reduced. Turn off the heat and use a potato masher to mash most of the beans.
    • Now add the cilantro, and lime juice, and mix well. Taste for salt and add if needed. (This will depend on the saltiness of your broth.)
    • Use in dishes like burritos, tacos, fajitas, and more!

    Notes

    Use a good quality, flavourful/salty broth for the best flavour. I use this homemade bouillon mix. 
    If using a low sodium broth, you may need to add a little salt to the final product. Taste and adjust as needed.
    For smoother refried beans, mash longer or use a food processor or blender if you don’t want any texture at all.
    Leftover refried beans will keep in an airtight container in your fridge for 3-4 days or freeze in a freezer-safe container for up to 6 months.

    Nutrition

    Calories: 100kcal | Carbohydrates: 19g | Protein: 6g | Fat: 1g | Sodium: 57mg | Potassium: 318mg | Fiber: 6g | Sugar: 1g | Vitamin A: 207IU | Vitamin C: 2mg | Calcium: 36mg | Iron: 2mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
    175 shares

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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients, and under 400 calories per serving with several gluten-free and oil-free options! Occasional cheat days included. 😉

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