Refried beans are a great accompaniment to many proteins and a classic staple with rice bowls.

The beans serve as a healthy bulking agent, flavour hit, and great fibre addition. If you choose a high protein option like Pinto then you’re also adding to the nutrient value of your meal.

Ingredients

• 1 tin Pinto or Kidney beans, drained
• 1/2 teaspoon light olive oil
• 1 small onion, finely diced
• 1/2 a red pepper, finely diced
• 2 cloves of garlic, crushed
• 1 teaspoon cumin
• 1 teaspoon cajun seasoning
• 1/2 teaspoon ground coriander
• 1/2 teaspoon garlic powder
• 1/2 teaspoon nutmeg
• Salt & pepper to taste
• 1/2 a chicken stock cube
• 2/3 of the empty bean can filled with water

Method

Drain the beans, rinse well, set aside – and – prepare your chopped ingredients.

Heat your oil in a pan and cook the onions very slowly until translucent. About 4 min. Add the red pepper and garlic and continue cooking another 2 min.

Add the dried spices, and cook another minute or so to wake up the spices.

Add the beans with some water, using the empty bean tin and filling to 2/3 level.

Crumble in the stock cube.

Simmer for 7 minutes, and then using a potato masher, “squash” the beans so they are deconstructed but not entirely smooth. You want the texture to have a bite and lumps to it.

Pair with any Mexican rice bowl (try my Salmon version) or inside a Mexican inspired wrap.