Food & Health

Refried Pintos

Serving Size: 2/3 cup (150 g)
Makes: 450 g (3 servings)

Source of: Thiamin, Niacin, Vitamin B6 and C, Iron, Zinc
Good Source of: Vitamin E, Potassium
Excellent Source of: Fiber, Folate
Vegetarian
Gluten-Free

Ingredients

15 ml
olive oil
1 tbsp
1
shallot, chopped
1
2
cloves garlic, diced
2
5 ml
chili powder
1 tsp
1- 398 ml can
pinto beans, rinsed and drained
1- 14 fl.oz. can
175 ml
reduced sodium chicken broth
2/3 cup
pinch
each salt and pepper
pinch
30 ml
chopped fresh cilantro
2 tbsp


Directions

HEAT olive oil in large saucepan over medium – low heat. Add onion and cook until tender, about 3 minutes.

STIR in garlic and chili powder and cook 1 minute longer. Stir in beans and chicken broth and cook until beans are warmed through, about 5 minutes.

MASH beans with a potato masher or the back of the wooden spoon, adding more broth if needed.

SEASON mixture with salt and pepper and stir in cilantro. Serve with corn or flour tortillas, if desired. Can also be used as a base in a layered dip.

Nutrition Facts

Based on a serving of 2/3 cup

Energy: 205 calories
Protein: 10 g
Fat: 6 g
Saturated Fat: 1 g
Carbohydrates: 30 g
10%
Fibre: 10 g
40%
Sodium: 259 mg
11%
Potassium: 547 mg
Vitamin C: 4 mg
7%
Folate: 182 mcg
83%
Calcium: 63 mg
6%
Iron: 3 mg
17%
Calories from Fat:
26%





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