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READY IN 25 mins

Fat Free Refried Beans

Read Reviews (100)

"These fat free refried beans are great to use in enchiladas, tacos or even as a spread." — BROMFIELD

Ingredients Edit and Save

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Original recipe makes 4 servings Change Servings

2 cups canned black beans, divided
1/2 cup water
2 cloves garlic, minced
1 teaspoon pepper

1 teaspoon salt
1 teaspoon liquid smoke flavoring
3/4 cup diced onion

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Directions

In a small bowl mash 2/3 cup of beans to a smooth paste.
In a medium saucepan over medium heat, combine the remaining beans with the water. When heated through, stir in garlic, pepper, salt and liquid smoke.
Stir the bean paste into the whole beans and mix well. Stir in the onion and cook for 10 minutes, or until onions are slightly cooked.

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PREP 10 mins
COOK 15 mins
READY IN 25 mins

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I made two version of the refried beans: One with black beans, and the other with pinto beans. I enjoyed the pinto beans better,but both were delicious. I added a few extra ingredients: beef bullion cubs, cumin, and I reduced the amount of liquid smoke to 1/4 teaspoon. A special note: USE 1/2 CUP OF WATER. A CUP OF WATER IS TOO TOO MUCH, AND IT MAKES THE BEANS WATERY. This is defintely a keeper.

—OUIJA123

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Most Helpful Critical Review

Jul 24, 2003

This recipe was way too salty!!! It's best without any salt.

—ZUZAMBA

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116 Ratings

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May 28, 2004

5 stars with these changes: used 2 (15oz) cans pintos (drained & rinsed), added chili powder and cumin, used only 1/2 tsp of garlic salt and just a DASH of liquid smoke, mashed the whole thing in the pan. Quicker and VERY flavorful! Since I drained and rinsed the beans, I did need the water. Great with a few tweaks!

—MARYSPROMISE

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Aug 27, 2003

I've always wanted to make my own refried beans and being that I needed them for a recipe and didn't have the canned stuff in the house, this was the perfect opportunity. I too used pinto beans, omitted the salt, added more garlic, two cans of green chiles and only about a quarter tsp. of the smoke and a lot less water. For the reviewer who commented on the fact that this was not totally fat free; beans alone have a very small fat content. Most canned refried beans are made with lard, hence the reason that these would be considered fat free. Good eats Lisa and thanks!

—LINDA MCLEAN

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Nov 14, 2003

I made these with pinto beans (Joan of Arc, which when I read the label it said fat = 0, so I'll believe that mine were fat free) but only because I didn't think that the kids would eat the black beans (I happen to LOVE black beans). These turned out really good! I cut the salt and the liquid smoke in 1/2. Not one bit left, thanks Lisa, these are the best (to date) that I have ever made!

—I'm nuts too...

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Jan 25, 2004

Bravo. Excellent recipe. I changed a bit because I had only kidney beans in the house. I added beef broth instead of water and used a little less liquid smoke and salt than called for. I topped with just a touch of shredded cheese and EVERYBODY loved them. Thanks for the recipe.

—MomsKitchen

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Dec 27, 2006

This was a great starting recipe. I added a couple of pinches of cumin, a pinch of cayenne, more garlic and a little chili powder and made a quesadilla with salsa and cheese. Yum!

—kerry g

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Jul 24, 2003

I thought this recipe was okay but I found the liquid smoke too overpowering. One thing that bothers me though... the name of this recipe. The beans have fat in them. :(

—APRIL4181

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Nutrition

Calories
134 kcal
7%

Carbohydrates
23.3 g
8%

Cholesterol
0 mg
0%

Fat
1.5 g
2%

Fiber
9 g
36%

Protein
7.7 g
15%

Sodium
1044 mg
42%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

Fat Free Refried Beans

Serving Size: 1/4 of a recipe
Servings Per Recipe: 4
Amount Per Serving
** Calories: 134
** Calories from Fat: 14

% Daily Value *
** Total Fat 1.5g 2 %
** Saturated Fat 0.3g 1 %
** Cholesterol 0mg 0 %
** Sodium 1044mg 42 %
** Potassium 429mg 12 %
** Total Carbohydrates 23.3g 8 %
** Dietary Fiber 9g 36 %
** Protein 7.7g 15 %
** Sugars 1.9g
** Vitamin A < 1 %
** Vitamin C 9 %
** Calcium 7 %
** Iron 25 %
** Thiamin 17 %
** Niacin 18 %
** Vitamin B6 7 %
** Magnesium 17 %
** Folate 43 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.