Brazil Nut Refried Beans Food

REFRIED BEANS

Steps:

• Reserve about a third of the beans. Mash the rest of the beans in a medium bowl with a large fork. Set aside.
• Heat the oil in a medium skillet over medium-high heat. Add the onion, and cook until lightly browned, about 4 minutes. Add the garlic and continue to cook, stirring, until lightly browned. Add the spices and cook until fragrant about 1 minute.
• Add the mashed beans and half the broth; cook, stirring frequently, until slightly thickened, about 5 minutes. Add the reserved beans and the enough of the remaining broth to loosen up the beans. Simmer until the beans are thick but not pasty, about 2 minutes more. Season with salt and pepper to taste. Stir in the fresh coriander, if desired, and serve.

HOMEMADE REFRIED BEANS

Steps:

• Rinse pinto beans in a colander, removing any unwanted pebbles or pieces that may be in the bag.
• Add the beans to a large pot, cover with water and soak overnight.
• Drain soaked beans and return them to the pot. Add fresh water to cover the beans up to two inches above them. Add onion to the pot and a couple dashes of salt.
• Bring beans to a boil, cover and simmer for one hour, stirring occasionally. Check the beans and if they're not completely cooked after one hour, let them simmer a few minutes longer until they're done.
• Drain the beans, removing the onion and reserving the bean broth water.
• In a large skillet (preferably an iron skillet), heat lard or oil over medium heat.
• Add the garlic and stir. Add the beans, cumin, oregano and 1/4 cup of the bean broth. (You could also chop the reserved onion and add it to the pan).
• Cook, gently smashing the beans as they cook with a potato masher or fork.
• Continue stirring and mashing, adding additional bean broth as needed until you get the texture you like and the beans are the consistency of soft mashed potatoes. Taste and season with additional salt, cumin and oregano, as needed. Top with shredded cheese, if desired.

BRAZIL NUT BURRITOS

Steps:

• Before making the burritos, you will need to cook the spiced tomato rice and Brazil nut refried beans, then set aside.
• Now toast 50g Brazil nuts in a dry frying pan until golden and set aside. Meanwhile make a cheese dressing by whisking the cream cheese together with the milk until smooth, then cover and keep in the fridge until needed.
• Put the kale in a bowl and squeeze over half the lime juice. Scrunch together with your hands to soften the leaves a little.
• Lay out the tortilla wraps and divide everything between them, including the cheese dressing, hot sauce and remaining lime juice. Season to taste.
• Fold in the ends and roll them up into a tight, fat cylinder shape. You may find it easier to wrap in foil too, or toast them in a dry frying pan to lightly brown the burritos and seal in the fillings, if you like. Cut each one in half before serving.

REFRIED BEANS

Steps:

• Lightly drain the beans, reserving the juice from the tin, but do not rinse (you want the beans in about half the liquid from the can). Depending on the texture you prefer, either mash them roughly in a bowl or blitz them using a blender until smooth. Set aside.
• Heat the oil in a large frying pan or casserole and cook the onions for 8-10 mins until soft and golden. Scatter in the garlic, chilli and cumin seeds, and sizzle everything for 2 mins more. Tip in the beans, oregano, paprika and a pinch of salt. Cook everything together for 5 mins until the beans have heated through adding more reserved bean juice if it's too thick. Serve straightaway with a sprinkling of coriander, if you like, or leave to cool and keep chilled. Will keep chilled for up to three days or frozen for a month. Reheat with a splash of water mixed in.

UNFRIED REFRIED BEANS NO FAT LOW SODIUM

Steps:

• 1. https://www.justapinch.com/recipes/sauce-spread/salsa/pico-de-gallo-7.html?p=2
• 2. If using fresh cooked beans, drain juice. OR if using canned beans, drain and rinse well. Most of the sodium is in the juice. Use approx. 1/2 c of pico de gallo to 2 c. of beans. Add more or use less depending on your taste.
• 3. Mix drained beans and pico together. Place in food processor, add a little water and puree. The longer these sit up in the fridge the more flavorful they become. Add more spices if desired, but this really doesn't need any, it's SUPER flavor just as is.
• 4. To make low fat/low sodium nachos, try these chips. https://www.justapinch.com/recipes/appetizer/other-appetizer/spicy-baked-tortilla-chips-low-sodium-low.html?p=2
• 5. Here is a low fat/sodium recipe for nacho using these beans. https://www.justapinch.com/recipes/sauce-spread/salsa/nachos-low-fat-low-sodium.html?p=1
• 6. I also use this recipe for the beans: https://www.justapinch.com/recipes/side/other-side-dish/pinto-beans-2.html?p=1# I made 6 c. using these beans cooked without the ham hock. Once cooked I drained them and added 1/4 c. of pickled jalapeno juice (which does have sodium), 2 Tbl. of apple cider vinegar, and 2 c. of pico de gallo, then pureed them in batches and mixed altogether when finished.