Sep 05 2011

Dee’s Refried Beans! (Gluten Free, Dairy Free, Soy Free, Vegan)

Published by at 9:29 pm under Gluten Free Recipes

How’s a girl to dress her gluten-free fajitas or tacos when she can’t have dairy or soy “dairy” products?

Well, salsa(s), rice, lettuce, tomatoes and other veggies (of course) – but for that creamy consistency and “cooling” factor that normally comes from cheese or sour cream try using guacamole or refried beans (or BOTH as I am apt to do!)
Now you have your creamy/cooling sensation and a whole lotta extra flavour, protein, healthy fats…! *mmmh!* I definitely don’t feel like I’m “missing out” when this flavour fiesta is dancing across my tastebuds!

So I’ve previously discussed guacamole (I will try to measure amounts next time I make it and share my go-to guac recipe, it’s really a “taste as you go” dish though…), so below I’ll go over my refried bean recipe!

Now this is obviously *very* personal (similar to guacamole), but I think I made a good “starter” recipe here – you can definitely bump up the spices (I usually do), but this is a flavourful, smooth base that you can pump up, turn down…whatever makes you happy! Yes I use an immersion blender, and no that’s not “traditional” but it’s how I like it. Feel free to only immersion it for a short time to give it a more rough consistency! I like it somewhere between a little smooth and a little lumpy.

These also make *amazing* burritos with corn tortillas! *mmhm* and are a great base for any nacho dip!

Dee’s Refried Beans!

  • 1 1/3 cup of dried pinto beans (or 2 cans…but please use dried they are so much better!)
  • 2 tbsp olive oil (or grapeseed oil or whatever)
  • 1 tbsp cumin
  • 1 tbsp chili powder (mild)
  • 1/2 tsp salt
  • a bunch of freshly ground black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp chipotle chili powder
  • 1/4 – 1/2 tsp cayenne powder
  • 3/4 cup of water
  1. Prepare your pinto beans!
    (a) Pick through beans & remove any broken ones or debris. Soak overnight in 3 cups of water.
    (b) Discard soaking water & rinse well.
    (c) Put in pot of 8 cups of water and bring to a boil, then simmer for 1.5-2 hours until tender – skim foam off top.
    (d) Rinse again.
    (e) Ready to use.
    (a) Pick through beans & remove any broken ones or debris. Put beans in 6 cups of water. Bring to a boil.
    (b) Cover and turn off heat. Leave for 2 hours.
    (c) Rinse.
    (d) Put in a pot of 8 cups of water and bring to a boil, then simmer 1.5-2 hours until tender – skim foam off top.
    (e) Rinse again.
    (f) Ready to use.
    (a) Open 2 16-oz cans of pinto beans.
    (b) Rinse.
    (c) Ready to use.
  2. Heat oil in bottom of a saucepan.
  3. Add seasonings. Stir until bubbling.
  4. Add pinto beans. Stir/mash with your spoon for about 3 minutes.
  5. Add water. Mash/mix with your spoon for a minute.
  6. Put immersion blender into saucepan and blend until consistency you desire is achieved!
  7. Taste & adjust seasonings to taste!
  8. Eat! Mhhm!

This is SUPER easy, makes a whole lot (3 cups I think…I ate a bunch and didn’t measure oops!)…seriously you will never be able to face canned refried beans ever again! These last for about a week in the fridge and freeze for a few weeks too!

(I promise I’m going to do a proper fajita post one of these days that will wrap all these little posts up together!)

Pinto beans are a great source of magnesium, potassium and folate, manganese, copper and iron as well as being full of fibre! (Who knew?) So eat up!
(Source: Whole Foods)

2 responses so far

2 Responses to “Dee’s Refried Beans! (Gluten Free, Dairy Free, Soy Free, Vegan)”

  1. Larry Imeson 25 Nov 2012 at 6:06 pm


    I am an RN who works and teaches at a small nonprofit lifestyle center here in Colorado called Eden Valley Institute of Wellness. Would it be alright for me to use the photo of beans on your website in a talk I am going to give about obesity?

    Larry Imes RN BSN

  2. deeon 25 Nov 2012 at 8:37 pm

    Hi Larry – please go ahead! 🙂

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