Are Refried Beans Keto-Friendly? Know Before You Eat!

Refried beans are a staple in Mexican food culture, but are they suitable for those following a keto diet? The ketogenic diet is a low-carbohydrate method of eating, and refried beans are typically made from mashed pinto beans, which are high in carbs. However, there are ways to make this dish more keto-friendly. For example, substituting pinto beans with organic black soybeans, which are low in carbs, is one way to reduce the carb content. Additionally, there are recipes that use eggplants or zucchini as a substitute for the beans, creating a healthier paste with a similar consistency to traditional refried beans.

Refried beans' nutritional value

Refried beans are a staple in Mexican food culture, made from cooked and mashed pinto beans. They are generally served as a side dish in Mexican restaurants.

A single cup of cooked refried beans can contain 234-236 calories, 35-40g of carbohydrates, 13-14g of fibre, and 13-14g of protein. They are also a good source of vitamins C, K1, and B, as well as minerals like iron, calcium, and potassium.

Refried beans are high in dietary fibre, which can be beneficial for digestive health. However, they are also very high in sodium and can cause inflammation and digestive problems for some individuals.

For those on a ketogenic diet, refried beans may not be the best option due to their high carbohydrate content. Net carbs (total carbohydrates minus fibre and sugar alcohols) in refried beans are around 26g per cup, which is already high for many people's daily carb limits. However, there are ways to modify the standard recipe to make it more keto-friendly, such as using organic black soybeans instead of pinto beans, or following a cyclical or targeted ketogenic diet that allows for occasional carb consumption.

Keto-friendly refried beans recipes

Refried beans are a staple in Mexican food culture. They are a combination of cooked and mashed beans, traditionally made from pinto beans. However, as delicious as they are, they are typically not keto-friendly due to their high carb content. A single cup of cooked refried beans can contain up to 40 grams of carbs, exceeding many people's daily carb limit.

Keto-friendly alternatives

That being said, there are some alternative ingredients and recipes that can be used to make keto-friendly refried beans. Here are some suggestions:

Black Soybeans

Black soybeans are a great low-carb alternative to traditional pinto beans. They have a similar taste and texture to regular black beans while being much lower in carbs. You can purchase them online or in some health food stores and grocery stores. They can be used in any dish that calls for refried beans.

Green Beans

Green beans are more like a non-starchy vegetable than a bean, and they can easily be incorporated into a low-carb or keto diet. They have only around 2 grams of net carbs per 1/2 cup serving.

Lupin Beans

Although you may have to order them online, lupin beans are another excellent keto-friendly option. They are bright yellow and traditionally eaten pickled. Cooked lupin beans contain 5 grams of net carbs per 1/2 cup.

Eggplant or Zucchini Refried Beans

Ingredients:

• 3 tablespoons olive oil
• 4 ounces Mexican pork chorizo
• 2 small eggplants, cubed (or 2 small zucchini)
• 1 teaspoon cumin
• 2 teaspoons garlic powder
• 1/2 teaspoon sea salt
• 1/2 cup queso fresco cheese
• 1/4 jalapeño, sliced
• 1/8 Roma tomato, diced

Instructions:

• Peel and cube the eggplants or zucchini.
• Cook the chorizo over medium heat in a large skillet until slightly browned and broken up into smaller crumbles (about 10 minutes). Reserve half of the chorizo to add later.
• Add two tablespoons of olive oil and the cubed eggplant or zucchini to the skillet and cook until softened and slightly browned (about 15 minutes). Stir often and add cumin, garlic powder, and salt while cooking.
• Add the mixture to a food processor along with two tablespoons of water and pulse until a paste consistency is formed. You may need to use a spatula to scrape the sides of the food processor. Add more water if needed.
• Garnish with queso fresco, jalapeño, and tomato.

Additional Tips

• You can also use cheddar cheese instead of queso fresco for garnish.
• Zucchinis can be used as a substitute for eggplant.
• You can add a few tablespoons of water when necessary to increase the creaminess of the dish.

Instant Pot Instructions:

• Add the onion, garlic, seasonings, beans, and broth to the instant pot.
• Cook on high pressure for 10 minutes.
• Add the roasted eggplant or zucchini and puree it with the beans.
• Use the saute function on the instant pot to boil the pureed beans until they thicken to your liking.

Other Alternatives

If you are looking for other alternatives to refried beans, you can try mushrooms, squash (yellow squash or zucchini), or sausage. While these are not perfect substitutes, they can give you the flexibility to make keto-friendly versions of your favorite bean dishes.

The blending process

Soaking and Cooking the Beans

Start by sorting and rinsing the beans to remove any debris or stones. Then, decide whether to soak the beans or cook them directly. Soaking the beans overnight reduces cooking time and helps soften the skins. If you choose to soak, place the beans in a large container with water at a ratio of 2:1. Soak them for at least six hours or overnight. After soaking, drain and rinse the beans.

For cooking, transfer the beans to a large pot and add water, onion wedges, cumin, salt, oregano, and black pepper. Bring the water to a boil and skim off any foam. Then, reduce the heat to low and simmer until the beans are tender. This can take anywhere from one to three hours, depending on the freshness of the beans. You can also use a pressure cooker to speed up the process.

Frying the Beans

Once the beans are tender, it's time to fry them. In a separate pan, sauté diced onions and garlic over medium heat until soft. Add the cooked beans along with their cooking liquid. Continue cooking, mashing the beans and adding more liquid as needed, until you reach your desired consistency. For a chunkier texture, mash the beans less, and for a smoother texture, mash them more or use a food processor for an even smoother result.

Seasoning and Serving

Finally, season the refried beans to taste with salt, fresh lime juice, and other desired spices. You can also add chopped fresh cilantro for extra flavour. Serve the refried beans as a side dish, in burritos, tacos, enchiladas, or use them as a dip with tortilla chips.

Tips for a Smoother Blend

• Soaking the beans overnight helps soften them and reduce cooking time.
• Make sure the onions are finely diced and cooked until tender to avoid a crunchy texture in the final product.
• Use a potato masher or a fork to mash the beans, and continue cooking and mashing until you reach the desired consistency.
• For an even smoother texture, use a food processor or an immersion blender to purée the beans.

Carbohydrate content of canned beans

Beans are a nutritious food that can be purchased dried or canned. They are a good source of protein, fiber, vitamins, and minerals. They also contain carbohydrates, which serve as a source of energy for the body. The total carbohydrates listed on a food label include sugars, starches, and fiber.

The carbohydrate content of canned beans will depend on the type of bean and the can size. For example, a 1/2 cup serving of canned black beans contains 21 grams of carbohydrates. In contrast, a single cup of cooked refried beans can contain up to 40 grams of carbohydrates.

It is worth noting that fiber is a type of carbohydrate that the human digestive system cannot break down. Therefore, not all of the carbohydrates from beans will be turned into blood sugar. The high fiber content of beans also gives them a low glycemic index, making them an ideal food for managing insulin resistance, diabetes, and hyperlipidemia.

If you are watching your carbohydrate intake, it is important to account for the carbohydrates in canned beans. Draining and rinsing canned beans can help reduce the carbohydrate content, as some carbohydrates are likely to be in the bean liquid.

Substitutes for refried beans

Refried beans are usually made with black or pinto beans, but there are several substitutes you can use if you're looking for a low-carb option. Here are some ideas for substitutes for refried beans:

Black Soybeans

Black soybeans are a popular substitute for refried beans in keto diets. They are low in carbs and can be incorporated into most refried beans recipes. While they tend to be bland in flavour, you can always add spices to enhance the taste. You can find them in stores or online.

Eggplant

Eggplant is another unexpected substitute for refried beans. It has a mild flavour and can be transformed into a rich and creamy texture similar to refried beans using a blender. You can find recipes online for bean-less refried beans made with eggplant.

Cauliflower

Cauliflower is a well-known low-carb substitute for various dishes, and it can also be used to make refried beans. While it may not have the same rich texture as beans, it is a decent option and can be easily blended to create a smooth consistency.

Kidney Beans

If you're looking for a substitute in a pinch, you can use kidney beans. While they are not keto-friendly, you can create a tasty refried beans dish by blending them with taco seasoning.

Non-Refried Beans

If you're looking to avoid the frying aspect of refried beans, you can simply mash or blend cooked beans with salsa to create a similar dish. This option is healthier and provides more nutrition while still offering a similar flavour and texture.

Frequently asked questions