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Home » Daniel Fast Compliant » Refried Beans (GLUTEN-FREE)

Refried Beans (GLUTEN-FREE)

Published: Apr 19, 2021 · Modified: Dec 28, 2022 by Gigi & Sersie

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These refried beans are gluten-free, low-sodium, oil-free, and vegan. They make the perfect dip with oven-baked tortilla chips, but can easily be used as a side dish, paired with rice and veggies for a delicious and satisfying entrée, or as a base for tacos and burritos!

top view of oil free refried beans in a dark blue bowl with oven baked tortilla chips, and chopped tomatoes, cilantro and jalapeno. lime wedges on the side
these oil-free "refried" beans makes a fantastic dip or side dish

What you need to make these gluten-free refried beans:

  1. Pinto beans
  2. Onion
  3. Garlic powder
  4. Onion powder

How to prepare the beans

Making dried beans is pretty hands-off, but does require some preplanning because it can take more time than opening a can of cooked beans. This vegan refried beans recipe covers two methods: Instant Pot and Stovetop.

Instant Pot Method

This method is the fastest and takes less than one hour. Turn on the sauté setting on your Instant Pot pressure cooker. Give it 2 minutes to heat up. Dry sauté the chopped onion for 4 to 5 minutes until slightly brown.  Stir in seasonings and cook for another minute. Add dried beans and water and stir to incorporate. Secure the pressure cooker lid, and make sure the vent is in the cook position. Hit the beans button or set the timer for 30 minutes and let it naturally release for 15 to 20 minutes.

Stovetop Method

Soak dried beans in a large bowl of water for 8 hours or overnight. Ensure plenty of water covers the beans because the beans absorb some of the water during soaking. After 8 hours, drain and rinse the beans well in a large colander.

Preheat a large pot over medium heat. Dry sauté the chopped onion for 4 to 5 minutes until slightly brown. Stir in seasonings and cook for another minute. Add soaked beans and fresh water and stir to incorporate. Bring the beans to a boil, then reduce heat, partially cover, and cook over medium-low heat for 1 hour. Check the beans after 45 minutes and ensure enough water to complete the cooking. After one hour, check one or two of the beans to ensure they're cooked through. If not, continue cooking for another 15 minutes. 

Slow Cooker Method

Add all ingredients to the slow cooker and cook on low for 8 hours or high for 4 ½ hours. You

Want to learn more about cooking with dried beans? Check out this post.

How to make the cooked beans "refried"

When beans are done cooking, carefully drain off most of the excess liquid. Add some or all of the cooked beans to a large mixing bowl.  Using a potato masher, mash the beans to desired "refried" consistency. Salt to taste. Top with fresh cilantro, diced tomato, and sliced (or minced) jalapeno. Squeeze fresh lime juice on top and serve with Oven-Baked Tortilla Chips.

close up top view of cooked beans in a large white mixing bowl and potato masher to make the refried beans
use a potato masher to give the "refried" beans the consistency you want

Why I love these beans

These vegan refried beans have become a staple in our house, partly because I have a stockpile of pinto beans on hand. Lol!

Living on an island, we are encouraged to have provisions in the event of an earthquake or other disaster (like a pandemic) that might interrupt ferry service to and from the mainland. Part of those preparations involved getting a few giant bags of dried beans and lentils for my pantry.

photo of Gigi holding a 25 pound bag of pinto beans she bought from Costco used to make refried beans (oil free)

Besides giving me some peace of mind that I have food staples in the house, the upside is that it significantly lowers my food costs. When you buy dried beans in bulk, the cost per serving ends up around $0.25.

With the use of a trusted appliance—the Instant Pot pressure cooker—beans as a staple in your nutrition plan will not only be good for your waistline and heart health, but also your wallet. Using the Instant Pot, your beans will cook in under an hour.

Pinto beans are a favorite in Mexican and Tex-Mex cuisine. While this recipe uses pinto beans as the base for refried beans, you could also use black beans or kidney beans.

Also, these vegan refried beans are also low in sodium.

Store leftovers 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.

side view of oil free refried beans in a dark blue bowl with a side of oven baked tortilla chips and chopped tomato, cilantro and jalapeno on top
These oil-free vegan refried beans make the perfect dip!

Frequently Asked Questions

What are the carbs in refried beans?

These refried beans are rich in complex carbohydrates. Each generous serving contains about 33 grams of carbohydrates.

What are the calories in refried beans?

Many refried beans are high in calories because they contain oil. However, this recipe is oil-free, so the calories per generous serving are only 182. Trust me, the portion size of this recipe is big (in a good way).

Are beans good for you?

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.

How long do refried beans last in the refrigerator?

These refried beans keep well in a covered container in the refrigerator for up to four days. If you don't think you'll eat them all within four days, I recommend portioning out the beans into individual containers and freezing them in a freezer-safe bag or container for up to four months. To reheat, thaw frozen beans in the refrigerator or on countertop. Then reheat in a dry hot skillet or the microwave.

How can I use these refried beans?

This refried bean recipe can be served as a dip along with Oven-Baked Tortilla Chips. You could also use these vegan refried beans as a side dish, or over brown (or red) rice with salsa, fresh chopped cilantro, and sliced avocado as a main dish, as well as in a burrito or taco.

We hope you love this refried bean dip as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!

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top view of oil free refried beans in a dark blue bowl with oven baked tortilla chips, and chopped tomatoes, cilantro and jalapeno. lime wedges on the side

Refried Beans (GLUTEN-FREE)


★★★★★

5 from 1 reviews

  • Author: Gigi & Sersie
  • Total Time: 1 hour
  • Yield: 8 1x
  • Diet: Vegan
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Description

These refried beans are gluten-free, low sodium, oil-free and vegan. They make the perfect dip with oven-baked tortilla chips, but can easily be used as a side dish, paired with rice and veggies for a delicious and satisfying entrée, or as a base for tacos and burritos! #refriedbeans #oilfree #nooil #vegan #healthyveganrecipes #danielfastrecipes #wfpb


Ingredients

Units Scale
  • 2 cups dried pinto beans
  • 7 cups water
  • 1 cup chopped onion
  • 1 Tbsp ground cumin
  • 1 Tbsp garlic powder
  • Salt to taste

Optional, but recommended toppings: fresh cilantro, diced tomato, sliced (or minced) jalapeno for heat, lime

Serve with Oven-Baked Tortilla Chips

 


Instructions

Making dried beans is pretty hands-off but does require some preplanning because it can take more time than opening a can of cooked beans. This vegan refried beans recipe covers three methods: Instant Pot, stovetop, and slow cooker.

Instant Pot Method

This method is the fastest and takes less than one hour. Turn on the sauté setting on your Instant Pot pressure cooker. Give it 2 minutes to heat up. Dry sauté the chopped onion for 4 to 5 minutes until slightly brown.  Stir in seasonings and cook for another minute. Add dried beans and water and stir to incorporate. Secure the pressure cooker lid, and make sure the vent is in the cook position. Hit the beans button or set the timer for 30 minutes and let it naturally release for 15 to 20 minutes.

Stovetop Method

Soak dried beans in a large bowl of water for 8 hours or overnight. Ensure plenty of water covers the beans because the beans absorb some of the water during soaking. After 8 hours, drain and rinse the beans well in a large colander.

Preheat a large pot over medium heat. Dry sauté the chopped onion for 4 to 5 minutes until slightly brown. Stir in seasonings and cook for another minute. Add soaked beans and fresh water and stir to incorporate. Bring the beans to a boil, then reduce heat, partially cover, and cook over medium-low heat for 1 hour. Check the beans after 45 minutes and ensure enough water to complete the cooking. After one hour, check one or two of the beans to ensure they're cooked through. If not, continue cooking for another 15 minutes. 

Slow Cooker Method

Add all ingredients to the slow cooker and cook on low for 8 hours or high for 4 ½ hours. You

Want to learn more about cooking with dried beans? Check out this post.

How to make the cooked beans "refried"

When beans are done cooking, carefully drain off most of the excess liquid. Add some or all of the cooked beans to a large mixing bowl.  Using a potato masher, mash the beans to desired "refried" consistency. Salt to taste. Top with fresh cilantro, diced tomato, and sliced (or minced) jalapeno. Squeeze fresh lime juice on top and serve with Oven-Baked Tortilla Chips.

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.

Notes

EQUIPMENT / SUPPLIES

  1. Instant Pot (or large pot if cooking stovetop)
  2. Large bowl (for soaking beans if cooking stovetop and mashing beans after cooking)
  3. Potato masher
  4. Cutting board
  5. Knife
  6. Measuring spoons
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Category: Appetizer
  • Method: Instant Pot or Stovetop
  • Cuisine: Southwestern

Keywords: refried beans, instant pot, no oil, oil free, low sodium refried beans, dried refried beans, instant pot refried beans, pinto beans, dried beans, budget friendly, side, snack, dip, appetizer, daniel fast compliant, vegan, soy free, gluten free, nut free, healthy vegan recipes, daniel fast recipes

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Comments

  1. Regina

    May 22, 2022 at 2:13 pm

    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.

    ★★★★★

    Reply
    • Gigi & Sersie

      May 23, 2022 at 2:19 pm

      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.

      Reply

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