The Economy Sucks but my Creamy Frijoles Rock
Refried beans, sometimes known as frijoles, get a bad rap nutritionally because they’re often made with lard, then fried in oil. Neither is necessary. This healthy version (note that I even snuck a carrot in and no one noticed) is just as delicious and having a pot of them around is an excellent way to stretch your family food budget in this time of financial uncertainty. Pull out the old crock pot for stress-free, one-pot easy preparation. Turn it on low before you leave for work and come home to the robust, earthy aroma of Old Mexico. What can you do with a pot of frijoles?
Ingredients:
- Dry pinto beans, 1 cup
- Water
- Chicken or vegetable broth, enough to generously cover beans (at least 2 cups)
- Small onion, chopped
- Garlic, two cloves
- 1 carrot, diced
- *optional – if you have a ham hock or other bone around, stick it in for flavor
- 1 teaspoon organic ground cumin
- 1 teaspoon dried organic oregano
- salt to taste
Instructions:
- Soak pinto beans overnight in enough water to cover beans.
- Drain beans and rinse.
- Place broth, beans, onion, garlic and carrots in crock pot and slow cook until beans are soft.
- Drain beans, reserving cooking liquid. Pour beans back in crock pot. Add back a little cooking liquid at a time as you mash beans with potato masher, until desired consistency. Save leftover broth to add later while reheating beans.
- Mash in salt, cumin and oregano. Note: do not add salt until end; it slows the softening process.