Low Fat Kitchen Recipe
Smoky Fat-Free Refried Beans
by Kyle / @kyle
Pinto beans are mashed with broth, onion, and smoked spices instead of being fried in a layer of lard or oil.
Cook time
20 minutes
Servings
2 to 4
Difficulty
Beginner
Food mood
Source standard
Source: Grit & Soul seed recipe concept. No outside recipe ownership claimed. Safety, diet, and technique claims should be checked against the reference anchors before publishing.
Steps
- 1Set a skillet over medium heat and add the onion with 2 tablespoons of water. Cook for 4 minutes, stirring, until the onion softens.
- 2Add garlic, paprika, and cumin. Stir for 30 seconds so the spices become fragrant without burning.
- 3Add beans and broth. Bring the skillet to a gentle simmer, then cook for 5 minutes so the beans soften.
- 4Mash about three quarters of the beans with a potato masher. Leave some whole so the texture is not completely smooth.
- 5Cook for 3 to 5 more minutes, stirring often, until the beans are as thick as you like. Add a splash of broth if they become dry.
- 6Stir in lime juice and taste for salt. Serve immediately or cool and refrigerate.
Grit & Soul tip
Water or broth replaces the frying fat here. Keep the heat moderate and stir often so the beans do not stick.
Execution bridge
Inspired here. Planned in D!NNER PLAN$.
Turn ideas into meals your crew will love. Plan, shop, and get it on the table.
Go to D!NNER PLAN$For the people who read the story
The memory belongs below the recipe.
The classic refried-bean texture can come from mashing and simmering, not necessarily from frying in lard or oil.
Grit & Soul keeps the cooking directions easy to reach first. The story still matters, but it should never make someone scroll forever before they can cook.
Kitchen Talk
What cooks are saying
@brickandbasil
18m agoThis is the kind of idea I would save for a cold Sunday. The cast iron move feels exactly right.
Grit & Soul know-how
Read the fire
Why it works
Good smoke is clean, steady, and patient. The cooker should add flavor without burying the food.
Watch for
Build a stable fire before chasing temperature. Opening the lid too often makes the cook longer.
Make it yours
Save the leftovers on purpose. Smoked food becomes tacos, hash, sandwiches, and breakfast with almost no extra work.
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