- Preparation time
- 5 mins
- Cooking time
- 15 mins
- Meal course
- Posted by
- Posted on
- April 20, 2018
The United Nations’ General Assembly declared 2016 the International Year of Pulses. Here at Global Food Connections our all-time favourite pulse is black beans or ‘frijoles negros’ as they’re known in Spanish. Black beans are a great source of protein and are very versatile to cook with. Refried, they are typically served at breakfast and dinnertime in countries like Guatemala, often as an accompaniment to eggs. Back in the UK I tend to serve them as a snack with nachos.
This recipe uses canned beans so the dish is ready in no time at all. However, if you cook a lot of pulses I’d recommend investing in a pressure cooker so you can cook the beans from scratch, it’s cheaper, you can cook larger quantities and it’s better for the environment. Making your own refried beans also means you can control what you add: the bought versions tend to contain a lot of oil and salt so homemade is definitely the healthier option. Persuaded? Let’s get cooking!
Makes approximately 1½ cups of fried beans
- Start by heating a large frying pan over a medium flame, add the oil then fry the onion for 2-3 minutes to soften before adding the garlic and jalapeño, sauté for another minute or two. Careful not to burn the garlic
- While the onion is frying, drain the can of beans but save the liquid. In a bowl, mash the beans with a fork adding a sprinkle of salt
- Add the mashed beans to the frying pan with half a cup of the liquid from the beans, mix together with the sautéed onion and garlic
- Take a potato masher or a fork and continue to crush the beans in the pan while cooking. They don’t have to be perfectly smooth, just mashed to your preference. Alternatively, if you like them completely smooth whizz them up in a blender
- Continue to fry the bean mixture over a low heat for another 10 minutes so it thickens into a firm paste, stirring occasionally
- Check for seasoning - remember canned beans often come with added salt so test them before you add more. Serve warm with nachos.