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September 9, 2015

Refried Black Beans

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Refried black beans are a healthy, nutrient-dense carbohydrate that goes with so many different main dishes. I really enjoy the creamy beans cooked with onion and garlic then smashed and stirred with some healthy fat.

Refried Black Beans

The traditional refried bean recipe uses pinto beans, but our family loves using black beans. The recipe can be prepared on either the stove or a slow cooker and it keeps in the fridge for 4-5 days. You can top it with sour cream (if you can eat dairy), tomatoes, fermented salsa, cilantro, or raw cheddar.

Refried Black Beans

What about the phytic acid? As long as you soak the beans overnight in water and then drain them before cooking, you remove most of the phytic acid from the beans. This helps keep the digestive tract happy when eating a healthy portion of beans.

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Black Refried Beans

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  • Prep Time: 10 minutes
  • Cook Time: 4 hours
  • Total Time: 12 hours 10 minutes
  • Category: Side Dish
  • Diet: Gluten Free

Ingredients

Units
  • 1 pound black beans
  • 1 onion, peeled and cut in half (divided)
  • 4 cloves garlic, peeled
  • 4 tablespoons ghee or palm shortening
  • Tabasco or organic hot sauce
  • 1 tablespoon Celtic sea salt

Instructions

  1. Place beans in a large mixing bowl and cover with water (the water should be at least 4 inches above the beans). Let the beans soak overnight at room temperature.
  2. The following day, drain the beans and place them in a large pot. Cover with clean water and add half of the onion and the garlic cloves to the pot. Bring the mixture to a boil and then lower to a simmer. Simmer for about 3-4 hours until tender. (If you find the water level is decreasing too quickly while cooking, simply add a bit more water to the pot.)
  3. Drain the beans, reserving the cooking liquid. Remove the onion and garlic cloves.
  4. Place the empty pot back on the stove over medium heat and add the ghee. Chop the remaining 1/2 onion and place in the pot. Cook the onion in the ghee until translucent, about 5-7 minutes. Pour the beans into the pot, add about 4 dashes of hot sauce and the sea salt, and mash the beans with a potato masher or fork. Add more liquid while mashing if necessary until the beans are the desired consistency. Add additional salt to taste. Serve.

Slow cooker method: Place the soaked and drained black beans, onion, and garlic cloves in a slow cooker and cook on medium for 5-6 hours, until beans are tender. Using a ladle, remove all but about 1/2 cup of cooking liquid. Add the ghee, hot sauce and sea salt and using a potato masher, mash the beans. Add additional salt or hot sauce to taste.

Nutrition

  • Serving Size: Serves 8

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Filed Under: Dairy and Grain-Free Recipes, Dairy-Free Recipes, Egg-Free, Egg-Free, Dairy-Free, Egg-Free, Grain-Free, Egg, Dairy and Grain-Free, Gluten Free Recipes, Grain Free Recipes, Nut-free, Sides and Salads, Thyroid Support and Health Recipes (Days 1-30), Thyroid Support and Health Recipes (Days 31+) | 10 Comments

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10 Comments

  1. Lea

    September 9, 2015 at 2:29 pm

    Mmmm....my mouth is watering. Another way to up the nutrition is to cook them with half bone broth/half water. Makes the flavor wonderful too! Thanks for mother good recipe Carrie!
    to Lea" aria-label="Reply to this comment to Lea">Reply to this comment
    • Lea

      September 9, 2015 at 2:29 pm

      Another...not mother....
      to Lea" aria-label="Reply to this comment to Lea">Reply to this comment
  2. Cheray

    September 12, 2015 at 10:13 pm

    I am so excited to see this. I read your grain free family table book cover to cover and took the leap to grain free and thought beans were forever gone. I found your website today and was so thrilled that this was the very first recipe listed! I love refried black beans! Thank you for sharing your recipes and journey!
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  3. Becky

    April 4, 2016 at 11:22 am

    I think you meant to add the link to the potato masher in Step 4 of the directions ;)
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  4. Cherryl

    April 16, 2020 at 11:18 am

    These look good, Carrie how do you feel about canned beans?
    to Cherryl" aria-label="Reply to this comment to Cherryl">Reply to this comment
    • Deliciously Organic

      April 20, 2020 at 12:13 pm

      I don't recommend them because they aren't soaked. I prefer buying dry and soaking myself.
      to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment
      • Diane

        April 26, 2023 at 6:15 pm

        This is an older post, so I thought I'd share that is a new option for canned black beans. Eden Foods has a soaked/sprouted black bean along with some seaweed. It's pricy, but since we eat so little, this makes including black beans in a recipe doable for me. And I don't have inflammatory issues with these beans so it's a big win.
        to Diane" aria-label="Reply to this comment to Diane">Reply to this comment
        • Deliciously Organic

          May 1, 2023 at 9:43 am

          Good to know!
          to Deliciously Organic" aria-label="Reply to this comment to Deliciously Organic">Reply to this comment
    • Kari H.

      May 28, 2021 at 2:42 pm

      I'm gonna chime in too :-) Canned beans are much more costly and also contain whatever chemicals they use , EVEN the BPA free cans. I buy organic, soaked, sprouted, and dried beans from https://healthyflour.com. Super easy to soak overnight then cook and eat.
      to Kari H." aria-label="Reply to this comment to Kari H.">Reply to this comment

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  1. Healthy, Tasty, & Simple Eating: Refried Black Beans – Pro Keto Recipe says:
    January 27, 2021 at 5:43 am
    […] recipe from here) September 25, […]
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Hi, I’m Carrie Korem, FNTP
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Through unprocessed, organic food and detox I’ve reversed Hashimoto’s disease, chronic migraines, IBS and eczema.

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