Refried Beans, Mexican Veg Refried Beans
by Tarla Dalal
refried beans recipe | Mexican veg refried beans | Indian style healthy Mexican refried kidney beans | pressure cooker rajma | with 29 amazing images.
refried beans recipe | Mexican veg refried beans | Indian style healthy Mexican refried kidney beans | pressure cooker rajma is a simple Mexican dish used as a part of other delicacies. Learn how to make Indian style healthy Mexican refried kidney beans.
To make refried beans, soak the rajma in enough water in a deep bowl and keep aside for overnight. Next day, drain well. Combine the rajma, tomatoes, chopped onions, garlic, green chillies, salt and 1 cup of water in a pressure cooker and pressure cook for 5 whistles. Allow the steam to escape before opening the lid. Keep the rajma mixture aside. Heat the oil in a broad non-stick pan, add the finely chopped onions and sauté on a medium flame for 1 minute. Add the rajma mixture, chilli powder, cumin seed powder, sugar, butter and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Mash the mixture lightly using a potato masher. Use as required.
If the word re-fried gives you a scare, worry not, this famous Mexican veg refried beans is not refried at all! ‘Re’ in Mexican simply means ‘very’ or ‘thoroughly’, so this dish is simply a sumptuous preparation of cooked beans sauteed thoroughly with onions and tongue-tickling spice powders.
Myriad ingredients added when cooking the rajma, such as tomatoes, green chillies and garlic give it a saucy consistency and a finger-licking flavour as well. These pressure cooker rajma can be refrigerated once done, and enjoyed with any meal, from breakfast and dinner, to a quick snack anytime you feel hungry, just as they do in Mexico. Serve with Taco Shells or just wrap in Flour Tortillas with a salad and Salsa.
This Indian style healthy Mexican refried kidney beans has the goodness of protein and calcium from the rajma. Both these nutrients help in the bone strengthening process. The onions and tomatoes perks up the flavours, while also lending freshness and a handful of antioxidants. For all health conscious we suggest, you reduce the quantity of oil and butter and avoid the sugar completely.
Tips for refried beans. 1. While cooking rajma ensure that it is perfectly cooked. 2. These refried beans can be refrigerated for a day or two.
Enjoy refried beans recipe | Mexican veg refried beans | Indian style healthy Mexican refried kidney beans | pressure cooker rajma | with step by step photos.
Refried Beans, Mexican Veg Refried Beans recipe - How to make Refried Beans, Mexican Veg Refried Beans
Soaking time: Overnight Preparation Time: Cooking Time: Total Time:
Makes 2.75 cups
For Refried Beans
1 cup rajma (kidney beans)
1/2 cup chopped tomatoes
1/4 cup chopped onions
1/2 tsp chopped garlic (lehsun)
1 tsp finely chopped green chillies
salt to taste
1 tbsp oil
1/4 cup finely chopped onions
1/2 tsp chilli powder
1/2 tsp roasted cumin seeds (jeera) powder
1 tsp sugar
1 tbsp butter
For refried beans
- For refried beans
- To make the {span class="bold1"}refried beans{/span}, soak the rajma in enough water in a deep bowl and keep aside for overnight. Next day, drain well,
- Combine the rajma, tomatoes, chopped onions, garlic, green chillies, salt and 1 cup of water in a pressure cooker and pressure cook for 5 whistles.
- Allow the steam to escape before opening the lid. Keep the rajma mixture aside.
- Heat the oil in a broad non-stick pan, add the finely chopped onions and sauté on a medium flame for 1 minute.
- Add the rajma mixture, chilli powder, cumin seed powder, sugar, butter and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Mash the mixture lightly using a potato masher.
- Use the {span class="bold1"}refried beans{/span} as required.
Like refried beans | Mexican veg refried beans |
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What is refried beans made off?
- What is refried beans made off? refried kidney beans is made from ingredients easily available in India like 1 cup rajma (kidney beans), 1/2 cup chopped tomatoes, 1/4 cup chopped onions, 1/2 tsp chopped garlic (lehsun), 1 tsp finely chopped green chillies, salt to taste, 1 tbsp oil, 1/4 cup finely chopped onions, 1/2 tsp chilli powder, 1/2 tsp roasted cumin seeds (jeera) powder, 1 tsp sugar and 1 tbsp butter.
Soaking the rajma
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This is what rajma (kidney beans) looks like. This is 1 cup rajma (kidney beans). Just as its name suggests, the kidney bean is shaped like a kidney with a reddish brown colour and a thick skin. It has a strong flavour with a slightly sweet aftertaste, a nutty aroma and a chewy texture. The kidney bean is used extensively in Mexican cooking, and also in certain Indian dishes. It is quite popular in Punjabi cuisine.
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Rinse the rajma, kidney beans in water 2 to 3 times. It is better to change the water from time to time while you're soaking or cooking the beans. Pouring off the water helps gets rid of the indigestible complex sugars that create gas in your intestine. It also helps to cook the beans thoroughly, until they can be easily mashed with a fork.
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Once the rajma is well washed, soak overnight in enough water in a deep glass bowl. Cover and soak. Store soaked rajma in the refrigerator in an airtight container and use within 2 to 3 days. Longer storage could cause an undesirable odour. Soaking rajma does not cause any nutrient loss but makes it easier to digest. Soaking before use is recommended for those with gastric troubles.
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Next day, this is what the soaked rajma looks like. It is now 2 1/2 cups of soaked rajma.
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Wash rajma.
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Drain rajma.
Pressure cooking rajma
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In a pressure cooker put soaked rajma (kidney beans). One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a fiber rich food. See here for 10 health benefits of rajma and why you should eat it.
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Add 1/2 cup chopped tomatoes. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
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Add 1/4 cup chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
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Add 1/2 tsp chopped garlic (lehsun).
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Add 1 tsp finely chopped green chillies.
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Add salt to taste.
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Add 1 cup of water.
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Pressure cook for 5 whistles. Allow the steam to escape before opening the lid.
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This is what it looks like.
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Keep the rajma mixture aside.
Making refried beans
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Heat 1 tablespoon oil in a broad non-stick pan.
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Add 1/4 cup finely chopped onions.
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Sauté on a medium flame for 1 minute.
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Add the rajma mixture.
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Add 1/2 tsp chilli powder.
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Add 1/2 tsp roasted cumin seeds (jeera) powder.
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Add 1 tsp sugar.
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Add 1 tbsp butter. Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS). Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your days requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food.
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Add salt to taste.
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Mix well.
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Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
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Mash the refried beans | Mexican veg refried beans | Indian style healthy Mexican refried kidney beans | pressure cooker rajma | lightly using a potato masher.
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Use refried beans | Mexican veg refried beans | Indian style healthy Mexican refried kidney beans | pressure cooker rajma | as required. Try the refired beans in burrito bowl and burritos.
| Energy | 295 cal |
| Protein | 13.1 g |
| Carbohydrates | 38.6 g |
| Fiber | 3.3 g |
| Fat | 9.8 g |
| Cholesterol | 10.9 mg |
| Vitamin A | 291 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 11.8 mg |
| Folic Acid | 225.4 mcg |
| Calcium | 167 mg |
| Iron | 3.1 mg |
| Magnesium | 109.4 mg |
| Phosphorus | 243.2 mg |
| Sodium | 41.8 mg |
| Potassium | 841.5 mg |
| Zinc | 2.6 mg |
I spread the Mexican Refried beans and some grated cheese on one half of the tortillas, folded them to form a semi circle, placed them on a quesadilla basket and grilled them from both the sides on a charcoal barbeque. Served them brushed with buttery lemon, garlic and herb sauce. There was salsa and sour cream also to go with it.
Mexican Re-fried beans are tasty and a great source of protein. They are good to eat on their own or stuff them into your tortillas. I would drop the butter and make them a lot more healthier.