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Refried Beans ( Delicious Diabetic Recipe )


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Mexico's famous beans aren't really "refried" at all. Re in spanish means "thoroughly cooked" i. e. The beans are almost overcooked till they resemble a puree like consistency. This hearty dish appears on mexican tables at every meal from breakfast to midnight, as beans are economical, delicious and nourishing. They keep well when refrigerated and can be used to make a meal when accompanied by tortillas or even as a sandwich filling to make a grilled whole wheat sandwich. Use these beans in recipes like burritos.

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Preparation Time: 
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Makes 1 cup
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Ingredients


1/4 cup rajma (kidney beans) , soaked overnight
a pinch of baking soda
2 large garlic (lehsun) cloves , finely chopped
1/2 cup finely chopped onions
1 cup chopped tomatoes
1/4 cup capsicum , finely chopped
3/4 tsp chilli powder
1 tsp roasted cumin seeds (jeera) powder
1 tsp oil
salt to taste

Method
  1. Pressure cook the kidney beans, salt and soda bi-carb for 5 whistles or till the beans are soft and slightly overcooked.
  2. Drain the beans and grind to a coarse paste in a blender.
  3. Heat the oil in a non-stick pan, add the garlic and onion and saute till the onion turns translucent.
  4. Add the tomatoes and saute for another 3 to 4 minutes.
  5. Add the ground beans, capsicum, chilli powder, cumin powder and salt mix well. Cook for 5 minutes. Add water if required to adjust the consistency.
  6. Use as required.
Nutrient values for 1 cup
AmtEnergyProteinChoFatVit-AVit-CCalciumIronF.AcidFibre
277 gm 165 kcal 5.6 gm 22.8 gm 5.6 gm 724.9 mcg 92.5 mg 145.5 mg 2.3 mg 51.1 mcg 2.6 gm
1 review received for Refried Beans ( Delicious Diabetic Recipe )
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Healthy Eating, July 12, 2011

This is an extremely healthy version of Rajma and is used as a tasty base for filling tortillas with guacamole. Great to have for dinner and my source of protein. The capsicum in this recipe helps to lower the blood glucose level.

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Reviewed July 12, 2011 by Healthy Eating

This is an extremely healthy version of Rajma and is used as a tasty base for filling tortillas with guacamole. Great to have for dinner and my source of protein. The capsicum in this recipe helps to lower the blood glucose level.

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