Vegan Refried Black Beans

black beans easy meals easy plant based snack vegan vegan meal vegan side Dec 13, 2023
a bowl of refried black beans surrounded by limes and cilantro

Refried Black Beans
Serves: 4 • Total Time: 20 minutes • FODMAP Rating: high

This is a stable black bean recipe for its diverse use. It can be made into a soup by adding more vegetable broth, or add rice to it and make it a meal. These can be added to tacos. Black beans are typically the easiest to transition to eating more plants, so this is a great “beginner” plant-based side or meal!

1 medium white or yellow onion, diced
2-3 cloves garlic, minced
2 (15-ounce) cans black beans, drained and rinsed
1 cup vegetable broth or vegetable bouillon paste with water
¼ teaspoon cumin
¼ teaspoon coriander
¼ teaspoon oregano
½ teaspoon salt
¼ teaspoon pepper
juice of 1 lime

In a large skillet, water sauté onions over medium-high heat.
Add garlic and sauté for about 1 minute.
Add beans, broth, and seasonings and bring to a boil. Reduce heat to low and simmer for about 5 minutes, stirring occasionally.
When the beans are done cooking, use an immersion blender to blend until reached desired consistency.
Mix in the juice of one lime.
Serve as is, or on top of rice, with tacos or add more liquid to make into a soup.

*Don’t forget to preload on vegetables before you eat!
*FODMAP Swaps: Use appropriate garlic and onion substitutions (see introduction) or start with ½ teaspoon per serving and increase as tolerated, remembering vegetable broth will contain some as well; start with ¼ cup portions of black beans and increase as tolerated

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