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If “you are what you eat,” as the saying goes, why not eat for your good health? We make it easy with these delicious recipes from Premier Health dietitians. Whether you’re looking for a main dish, a side dish, or a yummy dessert or snack, you’ll find new ideas to spice up your cooking routine.

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Refried Black Beans With Homemade Taco Seasoning

  • Total time: 20 minutes
  • Prep time: 5 minutes
  • Cook time: 15 minutes
  • Servings: 4
  • Calories: 257 kcal

Spice up taco night with these flavorful black beans. And use the homemade taco seasoning on meats, rice, bean, or nachos. Try the recipe now!

Ingredients

  • 1 15-ounce can drained and rinsed black beans
  • 1/3 cup water
  • Optional: squeeze of lime, chopped cilantro, diced onions, or chopped jalapenos

Seasoning

  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon black pepper
  • Optional for extra spice: 1/4 teaspoon cayenne

Reserve one heaping teaspoon for the beans. Store the rest in an airtight container, such as a small mason jar.

Instructions

  1. In a saucepan over medium heat, add one can (15 ounce) of drained and rinsed black beans and 1/3 cup of water (or for more flavor, use vegetable or chicken broth).
  2. Add 1 heaping teaspoon of prepared taco seasoning.
  3. Stir well as bringing to a boil. Reduce heat to low and continue to ‘mash’ with spoon or fork for about 5 to 7 minutes. Continue to stir/mash until you reach your desired texture (more mashing will produce smoother beans).
  4. Add more water or broth if thinner beans are desired (only a teaspoon at a time so not to over thin).
  5. Remove from heat.
  6. Optional: add a squeeze of lime, chopped cilantro, diced onions, or chopped jalapenos as desired!
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Shannon Fix, RDN, LD

Registered Dietitian