Another challenge for me as a person who happily eats a whole foods, plant-based diet is a recipe for refried beans that is not greasy or too salty with animal-based food, but is delicious using only plant-based food.
Recently I made a batch that is quite tasty. I’ve spooned it over a cooked whole grain like quinoa, bulgur wheat (also nongluten), and brown rice or spread it on 100% whole grain bread or used as a dip with veggies or chips. It can be made thinner or thicker with the pinto bean juice saved from cooking the beans or with juice from the olive jar for a saltier taste.
VEGAN REFRIED BEANS
1 1/2 cups dried pinto beans soaked overnight (I never, ever use canned) and cooked in slow cooker 3 1/2 hours on high (never tried it on continuous low)
1/4 large onion
8 green olives
1-2 teaspoons juice from olives jar
1/2 squeezed lime (large)
1 teaspoon coconut oil
1 teaspoon coriander (if fresh cilantro used, use up to 1/2 cup)
crushed red pepper to taste
chili powder to taste
seasalt to taste
Chop onion , olives, lime and olive (or pinto bean) juice in mini-chopper.
Heat up skillet (I use large cast-iron skillet) on medium-high and saute the chopped mixture in oil.
Add cooked pinto beans to skillet and mash until desired consistency.
Add seasonings to taste and stir well.
Serve over cooked grain with sliced olives or maybe cilantro for garnish.
Black beans are very good if you don’t care for pinto beans. 2 garlic cloves may be used for onion. I’ve never been a fan of black olives and they’re not salty, but if you prefer them then either use more seasalt, try tamari sauce, or a dark miso.
Squeezed lemon instead of lime doesn’t appeal to me, but maybe apple cider vinegar? Of course you can use different seasonings like basil or thyme instead of coriander/cilantro. It’s all good. Coconut oil is my favorite cooking oil and don’t be afraid to use it to lightly oil skillet.
I hope you love making and eating this recipe. Please leave a comment if you do or don’t. Thanks