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Simple Refried Black Beans recipe by a bristol nutritionist

  • Jun 11
  • 2 min read

Vegan | Serves 4 | Freezer-Friendly


Nutritional Information (Per Serving – Approximate)

  • Calories: 188 kcal

  • Carbohydrates: 34.3g

  • Protein: 9.6g

  • Fat: 3.8g



Nutritionist in Bristol


Why I Love this Simple Refried Black Beans recipe by a bristol nutritionist

Growing up, I was lucky enough to have some very cool family friends—Freddie and Robbie of 'International Eats'—who ran a food stand at Glastonbury Festival for many years. Their staple dish? A tortilla stuffed with refried black beans and all sorts of delicious bits and pieces. That flavour is etched into my memory, and every time I make this recipe, it takes me right back to those muddy fields and magical meals.


Black beans are a brilliant source of both protein and fibre, making them not only filling but also great for your gut. They count as one of your five-a-day, and if you're aiming for diversity in your diet, they’re a solid tick in the "30-a-week" column for better gut health. Plus, this recipe is ridiculously easy, economical, and satisfying. So lets learn how to make my simple refried black beans recipe by a Bristol nutritionist!


Ingredients

  • 2 × 400g tins of black beans (including the liquid)

  • 2 tbsp olive oil

  • 1 large white onion, diced

  • 2 cloves garlic, minced

  • 1 tbsp ground cumin

  • 1 tbsp dried oregano

  • A small bunch fresh coriander, chopped (half stirred in, half for garnish)

  • Salt, to taste


Method

  1. Heat the olive oil in a medium pan over medium heat. Add the diced onion and cook gently for 5–7 minutes, or until translucent.

  2. Stir in the garlic and cook for another minute until fragrant.

  3. Add the black beans with their liquid, cumin, and oregano. Stir to combine.

  4. Simmer uncovered for about 15 minutes, allowing the liquid to reduce.

  5. Once the beans have thickened slightly, mash them in the pan using a potato masher until you reach your desired consistency – some like it smooth, others a bit chunky.

  6. Stir in half the chopped coriander and taste for seasoning.

  7. Serve hot, topped with the remaining coriander as a fresh garnish.


Serving Suggestions

Perfect in tortillas, as a burrito base, alongside rice and avocado. Top with salsa, lime, or a sprinkle of chilli flakes if you're feeling spicy.


Storage

  • Keeps in the fridge for up to 4 days.

  • Freezes beautifully for up to 3 months.

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