Refried beans are a Mexican staple, but canned versions are often high in sodium and saturated fat. Our Low Sodium Refried Beans version is low fat, and uses your pressure cooker to make this dish quicker. No bean soaking required. They're so much tastier than those canned beans, and easy, too. Creamy and filling, they're perfect in, or alongside, all your favorite Mexican dishes!
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Refried beans are truly a great addition to meals anytime! They are the perfect side dish for tacos, burritos, enchiladas, and the like. The fact that these are a breeze in the Instant Pot is just icing on the cake! Freezer friendly, too, so you can always have them on hand.
My low sodium refried beans go great with these Simple Weeknight Tacos, Black Bean Sweet Potato Enchiladas, or White Bean Quesadillas. This recipe is also excellent served warm, sprinkled with a little cheddar cheese as a dip for tortilla chips!
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Heart Health Benefits of Low Sodium Refried Beans
Canned refried beans tend to be very high in sodium - one serving can contain almost 500mg! Some versions are also high in saturated fat, as lard is the traditional cooking fat for this dish. Our low salt refried beans are low in both sodium and total fat, so you won't need to worry about that!
Pinto beans are the traditional bean used in refried beans. Legumes like pinto beans are important to include on a heart healthy eating plan. They are high in fiber and protein, as well as low fat and cholesterol free. They are known to help decrease blood cholesterol levels, and consuming ½ cup a day is associated with a 38% lower risk of having a heart attack. Another study found those who consume legumes 4 times per week have a 22% lower risk of heart disease than those who eat less than one per week.
Herbs and spices are concentrated sources of antioxidants, and are essential for adding tons of flavor to dishes. Especially when you need to reduce the amount of sodium you consume.
Ingredients
These are some basic, simple ingredients we're using to create these Instant Pot refried beans.
- Olive oil
- Onion
- Garlic
- Dry pinto beans
- Vegetable stock
- Cumin
- Oregano
- Cayenne
See recipe card for quantities.
Instructions
Using the pressure cooker makes this quick, and a one-pot dish!
- Step 1: Heat the oil in the pressure cooker on the sauté setting.
- Step 2: Sauté the onions and garlic for about 5 minutes.
- Step 3: Add all the rest of the ingredients to the pot, seal the lid and close the valves. Set the pressure cooker for 45 minutes on high.
- Step 4: When the timer is done, allow the pot to naturally depressurize for 25 minutes, then manually release any remaining pressure and carefully open the lid.
- Step 5: Drain the beans, reserving the cooking liquid. Return the beans to the pot.
- Step 6: Use an immersion blender to puree the beans, adding a little of the cooking liquid at a time, until the desired consistency is reached. I usually add about 2 cups of the liquid.
Hint: taste the refried beans after pureeing, and then adjust the seasonings as needed or add a little salt.
Substitutions
- Beans - instead of pinto beans, you can use black beans
- Onion - use any type of onion you have
- Vegetable stock - if you don't want to make it, look for the lowest sodium vegetable stock or broth at the store, or simply use water instead
Equipment
In order to make this version of low sodium refried beans, you will need a pressure cooker. Any brand is fine, as they are all similar enough. You also will need an immersion blender.
If you don't have an immersion blender, a food processor or blender will work.
Affiliate links for equipment are in the recipe below.
Storage
Store the refried beans in the refrigerator in an airtight container for up to 5 days. They may get thicker when they cool, and you can add a little water or vegetable stock to thin it out.
They can also be frozen for up to 6 months. Freeze in portions you typically use, and thaw overnight in the refrigerator. For reference, one can of refried beans is about 1 ½ cups.
Pro tip
In the case of this recipe, it's okay to overcook the beans a little, rather than undercook. We want them to break down, and puree up nicely with no hard chunks.
FAQ
Yes! There are no added salt canned beans, and you can use any of them to make refried beans by simply mashing or pureeing them with some spices and water. Sometimes I like to add a little low sodium salsa, too!
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Low Sodium Refried Beans:
📖 Recipe
Low Sodium Refried Beans {Instant Pot}
Equipment
Ingredients
- 2 teaspoon Olive Oil
- ½ large Onion chopped
- 2 Garlic Cloves minced
- 1 lb Dry Pinto Beans rinsed and sorted
- 7 cups Homemade Vegetable Stock (or Low Sodium Vegetable Broth or water)
- 1 ½ teaspoon Oregano
- 1 ½ teaspoon Cumin
- ¼ teaspoon Cayenne or to taste (optional)
- Salt to taste
Instructions
- Add oil to pressure cooker, and heat on Sauté. Add onion and garlic, and sauté about 5 minutes.
- Add all remaining ingredients, and stir to combine.
- Seal the pressure cooker, and set to 45 minutes, on high.
- Once the timer ends, allow the pot to naturally release pressure for 25 minutes, then manually release any remaining pressure.
- Drain the beans, reserving the liquid.
- Return the beans to the pot. Use an immersion blender to roughly puree the beans, adding some of the reserved cooking liquid to achieve the desired consistency (I end up using about 2 cups of liquid).Alternatively, you can use a food processor or potato masher instead of an immersion blender.
- Taste and adjust seasonings to suit your tastes, and add minimal salt, only if needed.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Make sure all needed utensils and equipment are clean
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
- Be sure the pressure cooker has depressurized completely before trying to open the lid
- Always open the lid of cooking pots away from your face to avoid scalding burns
sheenam @ thetwincookingproject says
This looks so yummy!!