Refried Beans

Moderate nutritional value

Mexican pinto beans cooked soft, then mashed and fried in lard.

Refried Beans — photo 1

Frijoles refritos are Mexican pinto beans simmered until very soft with onion and garlic, then mashed and fried in lard with some of their broth into a thick paste, served as a side or a spread for tortas and tostadas. A 150 g serving has about 250 kcal, 11 g protein, 8 g fiber and 7.7 g fat, 2.9 g of it saturated. Frying in vegetable oil instead of lard lowers the saturated fat.

Macronutrients Distribution

Protein: 7.4g (21.4%)
Fat: 5.1g (14.8%)
Carbs: 22g (63.8%)
Fiber: 5.4g

Basic Nutritional Info

NutrientValueDV
Protein7.4g13.2%
Fat5.1g7.3%
Carbs22g7.3%
Simple Sugars7.7gEstimate
Complex Carbs8.9gEstimate
Fiber5.4g21.6%
Water63g2.5%
Calories1647.3%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
38

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.93g9.7%
Monounsaturated2.2g8.8%
Polyunsaturated0.67g5.2%
Omega-30.201gEstimate
Omega-60.469gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C1.66mg
Vitamin E0.09mg
Selenium9.69mcg

Vitamins

VitaminAmountUnitDV
vitamin A0.045mcg0.0%
vitamin B10.186mg15.5%
vitamin B20.064mg4.9%
vitamin B30.351mg2.2%
vitamin B60.133mg7.8%
vitamin B9127mcg31.8%
vitamin B120mcg0.0%
vitamin C1.66mg1.8%
vitamin D0.106 (4 IU)mcg0.7%
vitamin E0.092mg0.6%
vitamin K1.76mcg1.5%

Minerals

MineralAmountUnitDV
calcium43.5mg4.3%
iron1.77mg9.8%
magnesium61.7mg15.4%
phosphorus143mg20.4%
potassium488mg18.8%
sodium306mg13.3%
zinc0.811mg7.4%
copper0.317mg35.2%
manganese0.413mg18.0%
selenium9.69mcg17.6%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 192mg27.4%122%
Isoleucine 301mg21.5%102%
Leucine 537mg19.7%89%
Lysine 468mg22.3%99%
Methionine limiting154mg14.7%68%
Phenylalanine 525mg30.0%130%
Threonine 280mg26.7%114%
Tryptophan 82mg29.3%126%
Valine 345mg19.0%87%

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Side Difficulty: Easy Servings: 8 Total: 160 min

Ingredients

  • Dried pinto beans, rinsed 400 g
  • Water 2 liters
  • Lard 4 tbsp (55 g)
  • White onion 1 medium (120 g)
  • Garlic 2 cloves (8 g)
  • Bay leaf or a sprig of epazote 1
  • Salt 1.5 tsp (9 g)
Prep
10 min
Cook
150 min

Instructions

  1. 1

    Put the beans in a large pot with the water, half the onion in one piece, the garlic and the bay leaf; bring to a boil, then cover partly and simmer for 2-2.5 hours until very soft, adding hot water if the level drops below the beans.

  2. 2

    Remove the onion and bay leaf, then drain the beans, keeping 250 ml of the cooking broth (the rest can go into a soup).

  3. 3

    Finely chop the remaining onion. Heat the lard in a wide heavy frying pan over medium heat and fry the onion for 5 minutes until golden.

  4. 4

    Add the beans a ladle at a time with the salt, mashing them into the fat with a bean masher or potato masher.

  5. 5

    Add the reserved broth little by little and keep mashing and stirring for 10-15 minutes, until the beans form a thick paste that pulls away from the pan.

  6. 6

    Taste for salt and serve hot as a side with eggs, tacos or rice, or spread on tortas and tostadas.