Low-Carb Refried Beans Recipe

Total Time 20 min
Prep 5 min, Cook 15 min
Yield 4 servings Refried Beans

Instead of being made with traditional pinto beans, this Low-Carb Refried Beans recipe version of the Mexican classic is made with black soy beans.

Black soy beans are simply a type of soy bean, very similar to yellow soy beans, although they are higher in some phytonutrients, including antioxidants.

I use them in this recipe because they are low in net carbohydrates, and high in fiber, protein, vitamin K, iron, magnesium, copper, manganese, and riboflavin.

Nutritionally, 1/2 cup of canned black soy beans has 1 gram net carb plus 7 grams of fiber (8 grams of total carbohydrate), 11 grams of protein and 120 calories.

Here is more About black soy beans, and where to find them

Ingredients

  • 1 to 2 strips bacon, cut into small pieces
  • 1 (14-ounce) can black soy beans, drained
  • 1/2 teaspoon garlic powder
  • Salt or seasoning salt and pepper to taste
  • 2 tablespoons cream or milk

Preparation

  1. Fry 1 to 2 strips of bacon that have been cut into pieces until crispy.
     
  2. Carefully add 1 (14-ounce) can drained black soy beans (it may splatter).
     
  3. Stir, and mash beans. I use a potato masher, or sometimes a stick blender. You also could put them in a blender.
     
  4. Add 1/2 teaspoon garlic powder, salt or seasoning salt and adjust to taste. Heat until bubbling.
     
  5. Add 2 tablespoons cream or milk, and serve.

Nutritional Facts: Each of 4 servings has 4.5 grams effective carbohydrate plus almost 6 grams of fiber.

Whip Up a Fiesta with These Other Great Low-Carb Mexican Recipes

  • Low-Carb Guacamole Recipe: Even though this super-easy recipe is made with such short cuts as garlic powder and salsa from a jar, the results always impress.
     
  • Low-Carb Nachos Recipe: It's the base (tortilla chips) that make nachos a low-carb no-no, but not when you use these substitutes.
     
  • Low-Carb Bean Dip RecipeHere's another instance where black soy beans take over for pinto beans because of their great nutrition stats.
     
  • Low-Carb Mexican Grilled Chicken RecipeThe marinade in this recipe is richly spiced, and a bit sweet, but not very hot (although you can adjust the seasonings if you want it hotter). This marinade will coat 3 to 4 pounds of chicken and it can be used as a wet rub instead of a marinade.
     
  • Low-Carb Cinco de Mayo RecipesI've got you covered with recipes for cocktails like margaritas, to main courses and even tips for throwing a successful Cinco de Mayo party.

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