Refried Beans ~ How to Video and Recipe
Three recipes revive the art of cooking beans from scratch, which is fast becoming lost in our microwave society. Economical, simple and full of fiber and protein, anyone can cook a huge pot of beans in the crockpot, then go on to make refried beans one day and a pot of chili the next.
Using a healthy Nourishing Traditions type recipe, this is an easy way to soak beans, reduce volatility, and pull out maximum nutrition in a special soak. Easy Crockpot Beans are then cooked in the slow cooker all day long. Once done, you can make Refried Beans (below) out of them one day, and make a huge pot of chili the next. Beans are economical, full of fiber and protein.
Refried Beans
2 cups cooked beans and bean juice
I put this in a small black iron skillet with a little oil on the bottom and heat up, mashing as I go with a potato masher. Then I add a little shredded cheddar or monterey jack cheese to melt through.
I cook until the water has evaporated a little giving me the desired consistency. Notice, there is no need to put a bunch of oil or grease in these, so they have less fat and calories. Hope you enjoy!
Easy Crockpot Beans
3-5 cups dried pinto beans (can do half pinto/half black)
2 Tablespoons raw vinegar (apple cider works well)
Soak desired amount of beans in an equal amount of water to which you’ve added 2 Tbsp. raw vinegar (or fresh lemon juice). Cover and let sit at room temperature overnight (I put them in the crockpot). Although this might sound odd, this step will help you digest the beans better, allowing the full nutrients to nourish your system (with less issues!)
The next morning, drain beans, discard vinegar water. Add:
2 onions chopped
2 cloves garlic, chopped
Optional - 1 jalapeno, chopped as directed in Shredded Beef
Dump rinsed beans in crockpot, add chopped onions and garlic. Add chopped jalapeno if desired. Fill with fresh water (a few inches above the beans, as they will soak up the water), cover beans, and cook on LOW all day in the crockpot. Salt and pepper to taste AFTER the beans are thoroughly cooked. If you salt the beans before they are done cooking, they will not get any softer!
Can make refried beans for Day 1, and use for chili a day later.
Mama’s Crockpot Chili
Cooked Easy Beans – 4-6 cups worth OR large can of pinto beans and 1 can Black Beans
1 28-oz can tomatoes, chopped
½ can tomato paste (label and freeze the other half)
2 onions, chopped
3 cloves garlic, chopped
2 Tbsp chili powder
2 Tbsp ground cumin (this is what makes chili taste like chili)
¼ tsp red chili (flakes like for pizza or ground) OR add one of the chilis I sent you
1 tsp salt/pepper (can always add more)
½ lb hamburger (ground beef!) or ground chicken/turkey, etc
Chop onions and garlic, brown in a touch of olive oil. Add ground meat, brown, infusing meat with onions and garlic (yummy smell!). Put beans in crockpot, add tomatoes, tomato paste, spices and meat/onion mixture. Stir well. Plop the lid on and simmer on LOW all day. ½ hour before dinner, stir, taste and adjust seasonings (might need more salt, or more chili powder, or chili flakes for spiciness) put the lid back on and continue to cook. Put the cornbread in to bake (or Daddy complains!), set table. You can top with shredded cheese, avocados, chopped onions (yuck) or whatever floats your boat!
2nd Day – Bake potatoes and top with chili and cheese! Yummy!
Copyright Lisa Baughn at www.ThePrudentwife.com ~
Lisa Baughn shows you how to save time, money and sanity while learning to thrive in the “new economy,” equipping you to get out of debt faster. Creative ideas to live again, nail one debt at a time, revamping your lifestyle and attitude. Enjoy signature how-to videos which explode open easy cooking techniques with simple gourmet meals and maximum nutrition. Thrive in the new economy! Great ideas and tips can be found at her website www.ThePrudentWife.com