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Old 01-23-2010, 02:19 PM   #1
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do you know of a refried beans substitute?

I really want to find a low carb alternative to refried beans. Any ideas?
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Old 01-23-2010, 02:24 PM   #2
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You can use the canned black soybeans, if you eat soy, and mash them up in a pan with some bacon fat and fry til hot.
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Old 01-23-2010, 05:45 PM   #3
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I just find it a lot easier not even to try substituting something like this. Inevitably more carbs that it's really worth, and a lot of work, for something so-so.
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Old 01-24-2010, 11:56 AM   #4
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I make killer low carb refried beans, if I don't say so myself. (-: I use half black beans and half black soy beans. Combining the two makes for 9 net carbs per 1/2 cup serving. Black soy beans on their own net out to 1 carb per 1/2 cup serving, but the flavor is so very much better with half real beans.

Refried Black Beans

* 2 TBS olive oil
* 2 garlic gloves, minced
* 2 small chili peppers, minced
* ½ cup onion, finely chopped
* 1 can black beans (15 oz), rinsed and drained
* 1 can black soy beans (15 oz), rinsed and drained
* 1 ½ cups chicken broth (15 oz can)
* ¼ cup salsa of your choice
* 1 tsp chili powder
* ¼ tsp cumin
* ¼ tsp oregano
* salt and pepper to taste
* fresh cilantro (optional)
* lime juice (optional)

Directions:

1. Heat oil in medium skillet or large sauce pan over medium/high heat
2. Stir the garlic, chilies, spices and onion in the hot oil until tender.
3. Drop the heat to medium.
4. Add the beans, salsa and broth and cook 5 minutes, stirring occasionally.
5. Coarsely mash the beans with a potato masher or fork.
6. Continue boiling until thick, stirring frequently, about 20 minutes. Season to taste with lime juice, salt and pepper. Transfer to bowl. Sprinkle with cilantro and serve.
7. The black beans should be thick when done. If they are still thin and runny, just cook them a little longer; If too thick add a little broth.

Last edited by Susan_C; 01-24-2010 at 11:57 AM..
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Old 01-24-2010, 12:40 PM   #5
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These sound so tasty!!!
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Old 01-24-2010, 06:18 PM   #6
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I cook dried soybeans (regular or black) then puree, saute them with clarified butter and add some cream. Very good! I made a seven layer dip, no one even knew the difference.
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Old 01-24-2010, 06:56 PM   #7
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You go Susan C.

I used canned black soy beans to make fabulous
LC chili con carne with beans
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Old 01-25-2010, 05:26 AM   #8
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Quote:
Originally Posted by Susan_C View Post
I make killer low carb refried beans, if I don't say so myself. (-: I use half black beans and half black soy beans. Combining the two makes for 9 net carbs per 1/2 cup serving. Black soy beans on their own net out to 1 carb per 1/2 cup serving, but the flavor is so very much better with half real beans.

Refried Black Beans

* 2 TBS olive oil
* 2 garlic gloves, minced
* 2 small chili peppers, minced
* ½ cup onion, finely chopped
* 1 can black beans (15 oz), rinsed and drained
* 1 can black soy beans (15 oz), rinsed and drained
* 1 ½ cups chicken broth (15 oz can)
* ¼ cup salsa of your choice
* 1 tsp chili powder
* ¼ tsp cumin
* ¼ tsp oregano
* salt and pepper to taste
* fresh cilantro (optional)
* lime juice (optional)

Directions:

1. Heat oil in medium skillet or large sauce pan over medium/high heat
2. Stir the garlic, chilies, spices and onion in the hot oil until tender.
3. Drop the heat to medium.
4. Add the beans, salsa and broth and cook 5 minutes, stirring occasionally.
5. Coarsely mash the beans with a potato masher or fork.
6. Continue boiling until thick, stirring frequently, about 20 minutes. Season to taste with lime juice, salt and pepper. Transfer to bowl. Sprinkle with cilantro and serve.
7. The black beans should be thick when done. If they are still thin and runny, just cook them a little longer; If too thick add a little broth.
I did something similar and used pureed cauliflower, not beans lol. It was actually pretty good and the taste/texture was very close to canned refried beans.
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