This recipe is low-fat with only a tablespoon (15 ml) of olive oil for the whole batch, but you can sauté the veggies in water to make it completely fat free. On the other hand, this dish mixed with a shredded vegan Mexican cheese makes a great bean-dip dinner.
YIELD: 6 servings
TOTAL PREP TIME: 20 minutes
TOTAL COOKING TIME: 10 to 15 minutes
INGREDIENTS
- 1 to 2 tablespoons (15 to 28 ml) olive oil (*use water or broth)
- 1/2 small onion, minced
- 2 cloves garlic, minced
- 1/2 bell pepper, cored, seeded, and minced
- 1 teaspoon cumin
- 1/2 to 2 teaspoons chili powder
- A few drops liquid smoke (optional)
- 3 cups (513 g) cooked bolita or pinto beans or 2 cans (15 ounces, or 425 g each), rinsed and drained
INSTRUCTIONS
- Heat a large sauté pan over medium heat.
- Add the onion and cook until translucent, about 5 minutes.
- Then add the garlic, bell pepper, cumin, chili powder, and liquid smoke and sauté for a minute or two more.
- Add the beans and if they are a bit dry, add water as needed.
- Stir and mash the beans so they are no longer whole. You can make them as smooth or chunky as you like.
- Add water as many times as you need to during the process.
PER 1/2-CUP (120 ML) SERVING:
- 107.7 calories; 4.5 g total fat; 0.6 g saturated fat; 5.0 g protein; 15.1 g carbohydrate; 3.6 g dietary fiber; 0 mg cholesterol.
