These oil free refried beans are rich and flavorful and made without a drop of oil. They make the perfect dip for oven-baked tortilla chips, but can easily be used as a side dish with our mushroom fajitas, or as a base for refried bean tostadas!
Why You'll Love These Oil Free Refried Beans
- Health-conscious: Eliminating oil and using simple seasonings like garlic and onion powder offers a heart-healthy alternative to traditional refried beans that often contain lard or added fats.
- Budget-friendly: Utilizing dried pinto beans, which are cost-effective and have a long shelf life, this recipe is economical. Check out a collection of our budget vegan meals.
- Versatile cooking methods: The recipe provides instructions for multiple cooking methods, including Instant Pot, stovetop, and slow cooker options. Check out this article on how to make dried beans.
- Daniel Fast compliant and a Starch Solution recipe.
Health Benefits of Pinto Beans
- Pinto beans contain resistant starch, which feeds beneficial gut bacteria and may help improve insulin sensitivity. Resistant starch is highest when these beans are cooled after cooking.
- This legume is high in polyphenols, especially kaempferol, an antioxidant with anti-inflammatory and anti-cancer potential.
- Pinto beans have a low glycemic index, and their high fiber and protein content help prevent post-meal blood sugar spikes.
- Studies show that consuming ½ to 1 cup of cooked pinto beans daily can significantly reduce “bad” LDL cholesterol levels.
What You Need to Oil Free Refried Beans
- Pinto beans: Serve as the primary ingredient, providing a creamy texture and hearty flavor.
- Onion: Adds depth and a subtle sweetness to the beans.
- Garlic powder: Imparts a savory, umami flavor without the need for fresh garlic.
- Cumin: Brings a warm, earthy, and slightly smoky flavor that complements the beans beautifully.
Substitutions and Variations
- Feel free to substitute with black beans or kidney beans. In fact, the technique for these oil-free refried beans can also be used with the ingredients in the Cuban black beans recipe.
- If you like it extra smoky, add a little smoked paprika.
- Adjust the texture to your liking by smashing fewer beans for more chunks.
- It makes it easier to mash the beans while they're still hot.
- Enhance the flavor and presentation with fresh chopped cilantro, diced tomatoes, jalapenos, and lime juice.
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How to Prepare These Oil Free Refried Beans
Making these no-oil refried beans in the Instant Pot is so easy! If you want to use another method like stovetop or slow cooker, check out how to make dried beans for prepping dried beans and cooking times.
Step 1
Turn on the sauté setting on your Instant Pot pressure cooker. Dry sauté the chopped onion for 4 to 5 minutes until slightly brown.
Step 2
Add in the cumin and garlic powder and cook for another minute.
Step 3
Add in the dried pinto beans and water.
Step 4
Secure the lid on your Instant Pot, ensuring it's in the "sealing" position. Hit the beans button or set the timer for 30 minutes and let it naturally release for 20 or more minutes.
Step 5
After the beans are cooked, drain most of the water, reserving about 1 to 2 cups of bean liquid. Reserve more liquid if you like a softer refried bean texture.
Step 6
Use a potato masher to smash the cooked pinto beans into that refried bean texture. If it's too stiff, add a bit more bean liquid (or water) to thin it out until it's reached your desired consistency.
Serving Suggestions
- Top these oil free refried beans with fresh cilantro, diced tomato, and sliced (or minced) fresh or pickled jalapeno. Squeeze fresh lime juice on top or drizzle with vegan cheese sauce for a richer dip.
- Make a batch of these delicious Refried Bean Tostadas. They are so yummy!
- You can also enjoy these no-oil refried beans with Mushroom Fajitas, Jackfruit Birria, Sofritas Bowl, Vegan Nachos, or Cilantro Lime Cauliflower Rice topped with some Homemade Guacamole.
Recipe FAQs
Store leftover oil-free refried beans in a covered container in the refrigerator for up to 4 days, or freeze them for up to 4 months. To reheat, thaw frozen beans in the refrigerator or on the countertop. Then reheat in a dry hot skillet or the microwave.
These oil free refried beans are rich in complex carbohydrates. Each generous serving contains about 40 grams of carbohydrates.
Many refried beans are high in calories because they contain oil. However, this refried beans recipe is oil-free, so the calories per generous serving are only 223. Trust me, the portion size of this recipe is big (in a good way).
Yes, beans are one of the most nutritious foods you can eat. As a nutritionist, I personally eat beans or lentils daily. The American Heart Association recommends eating beans for heart health. Beans are also a staple in the diet of the longest-lived people, or Blue Zones.
Related Recipes to Check Out
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Oil Free Refried Beans
Equipment
Ingredients
- 2½ cups dried pinto beans (about 1 pound of beans)
- 8 cups water
- 1 cup chopped onion
- 1 Tbsp ground cumin
- 1 Tbsp garlic powder
- Salt to taste
Instructions
- Turn on the sauté setting on your Instant Pot pressure cooker. Dry sauté the chopped onion for 4 to 5 minutes until slightly brown.
- Add in the cumin and garlic powder and cook for another minute.
- Add in the dried pinto beans and water.
- Secure the lid on your Instant Pot, ensuring it's in the "sealing" position. Hit the beans button or set the timer for 30 minutes and let it naturally release for 20 or more minutes.
- After the beans are cooked, drain most of the water, reserving about 1 to 2 cups of bean liquid. Reserve more liquid if you like a softer refried bean texture.
- Use a potato masher to smash the cooked pinto beans into that refried bean texture. If it's too stiff, add a bit more bean liquid (or water) to thin it out until it's reached your desired consistency.
- Salt to taste and enjoy!
Notes
- Substitutions: This oil-free refried beans recipe can also be made with black beans or kidney beans. For extra smokiness, add a bit of smoked paprika.
- Consistency of Beans: Adjust the texture to your liking by smashing fewer beans for more chunks. Or adding more liquid to loosen it up.
- Mash While Hot: It makes it easier to mash the beans while they're still hot.
- Serving Suggestions: Enjoy these beans with Oven Baked Tortilla Chips, Refried Bean Tostadas, Mushroom Fajitas, Jackfruit Birria, Sofritas Bowl, Vegan Nachos, or Cilantro Lime Cauliflower Rice.
- Leftovers/Meal Prep: Store leftovers in a covered container in the refrigerator for up to 4 days, or freeze for up to 4 months. To reheat, thaw frozen beans in the refrigerator or on countertop. Then reheat in a dry hot skillet or the microwave.
Judy says
Love the flavor of these beans. Easy to make. Will be meal prepping these again soon.
Gigi & Sersie says
That's great! We're so glad you like it.
Gigi & Sersie says
These are so delicious and easy. I used them to make the tostadas and also added them to a bowl with brown rice and kale, topped with cilantro, diced onion, avocado, and lime juice.
Regina says
This refried bean dip was a hit at my last party. I decided to also add some diced avocado even though the dip is already creamy. You're right! The portion sizes are huge. I'm thinking this recipe makes more like 12 portions for snacking. But that's a "good problem" to have. ha ha.
Gigi & Sersie says
Thank you for your feedback, Regina. We love the idea of adding diced avocado. You're inspiring us to create a layered dip with this recipe that would also include our cashew sour cream.