Low-Fat Refried Beans

Yield: 10 portions

Dry pinto beans – 1 lb.
Bay leaf – 1
Onion, diced – 1 1/2 cups
Garlic powder – 1 Tbsp.
Ground cumin – 1 tsp.
Cayenne pepper – 1/4 tsp.
Chili powder- 1/4 tsp.
Salt – to taste
Epazote (if available) – 2 sprigs
Tomato – chopped 1 cup
Onion – minced 1/2 cup


  1. Rinse and pick through beans. Place in large pot; add hot water to cover, 12 to 14 cups. Add bay leaf, 1 cup onion, garlic, cumin, pepper and chili powder.
  2. Bring to boil, reduce heat to low and simmer covered until beans are soft and skins begin to split, 11/2 to 2 hours. Add salt. Continue cooking, adding water as necessary, until beans are very soft and broth is thick, about 1 hour. Add epazote; remove from heat.
  3. Meanwhile, cook tomato and remaining 1/2 cup onion in a medium skillet until onions are very soft. Transfer cooked beans to mixer and add tomatoes and onions; mix to smooth texture.

Nutrition per serving: Calories, 169; Fat, .68g (4% calories from fat); Protein, 10g; Cholesterol, 0; Sodium, 6mg.