Monday, August 25, 2014

Mashed Pintos

This recipe starts with a pound of dried pinto beans and makes a flavorful batch of "refried" beans that have no added oil. Serve mashed pintos on top of rice or potatoes, rolled in a tortilla with fresh salsa or as a dip for veggies or baked tortilla chips.

vegan pinto beans
bean dip

Ingredients

1 pound dried pinto beans (2 1/2 cups) or 6 -7 cups cooked pintos, drained
1 large onion (2 cups), finely chopped
4 cloves garlic, minced or pressed
4 ounces diced green chilies
3/4 teaspoon ground coriander
1 Tablespoon cumin
2 teaspoons salt-free seasoning such as Mrs. Dash
1 Tablespoon lime juice (or lemon juice or vinegar)

Instructions

Soak the dried beans in large pot with enough water to cover overnight. Drain and cover with water again.

In a large pot, dry saute' the onions for 5 minutes. If the onions stick to the bottom of the pot, add a couple of tablespoons of water. Add green chilies, spices and garlic and cook one minute. Now pour in the soaked beans with water.

Bring to boil, reduce heat and simmer 1 1/2 hours or until tender. Or cook the soaked beans in a pressure cooker for 10 minutes with natural release. Mash with potato masher, or blend two cups of the beans in a food processor or blender. Stir in lime juice.

Faster method using dry, unsoaked beans: Saute' onions, garlic, chilies, spices in 2 Tablespoons water in the pressure cooker for two minutes. Add dry beans and 5 1/2 cups water. Cover and cook under pressure for about 34 minutes with natural release. Stir in lime juice.

* * *

Bean Dip: Mix two cups mashed pintos with 1 teaspoon chili powder, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder and salt and black pepper to taste.


Serving Suggestion: For family meals let everyone make their own layered fiesta bowl or burritos with brown rice, mashed pintos, veggie fajitas, Cuban black beans, shredded lettuce, guacamole and fresh salsa.


No comments:

Popular Posts