Refried red kidney beans

Refried beans are usually made out of pinto beans and I make them this way often. However, sometimes I use different kind of legumes, like red kidney beans here, black beans or even black, brown or green lentils. This dish is very high in protein and fiber as well as folate, iron, magnesium, phosphorus, potassium, copper and manganese.

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Ingredients:

4 cups dry red kidney beans,

1 medium onion,

6 cloves garlic,

½ lime,

sea salt,

hot chili pepper,

extra virgin cold press olive oil for frying.

Soak the beans overnight or for about eight hours and cook them with a little bit of sea salt. Do not drain them, as the water they were cooked in contains minerals leached to it from the beans. Leave them to cool off to avoid hot food getting in contact with the plastic bowl of the food processor (I cannot find any with a glass bowl). Place them in the food processor, add garlic cloves, chili peppers and squeeze the juice of the lime. The water should reach to about ½ of the level of the beans; if there is not enough, add some filtered water. If you add too much, do not worry, it will evaporate during frying. Blend until smooth using the “chop” function of the food processor.

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Chop the onion finely and sauté it in olive oil. Add the blended beans and fry them on a stainless steel skillet (avoid unhealthy non-stick pans) on low flame for about 30-45 minutes until they have a consistency of a spread, stirring occasionally. If you do not use oils, you may “fry” the onions in a little bit of water and then add the bean mixture. Even if they stick a little bit to the stainless steel pan, they should not get burned. I do not recommend using non-stick pans, they are harmful.

Serve the beans hot or leave to cool off and refrigerate.

They can be kept refrigerated up to 5-6 days. They can also be frozen and defrosted without losing their flavor or texture. I make large amounts of them, put them in smaller (2 or 4 cups) glass containers and freeze, leaving only one container for current consumption.

I do not recommend using canned chickpeas. This way a toxic metal – aluminum – gets into your body and may contribute to Alzheimer’s disease. Also, the can lining is a xenoestrogen.

 

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Time saving tips:

1. You may soak the beans overnight, cook them in the morning while getting ready for work and leave to cool off. Blend and fry them when you come back.

2. You may make it on weekend: soak beans overnight, cook, let cool off and process between your usual activities.