In the bowl of a food processor, add all but 1 cup of the beans, chicken broth, salt, and bacon. Always read the nutrition facts label to find out how much protein is in each serving of a food. For mashing the beans, use the side of a spatula, or a potato masher. But most fall short of that key ninth protein ingredient its an amino acid called methionine.. 100% money back guarantee | Free shipping on orders over $50, Many people think that refried beans dont fit into a healthy diet. That said, the nutrient content of refried beans may vary based on the cooking method. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Keeping a well-stocked pantry makes it easy to come up with delicious and healthy meals using a few staples you can rotate. Mash and stir the beans at this time. If you are vegetarian or vegan, the advice to eat meat, poultry, and seafood does not apply to you. Those that contain animal ingredientssuch as whey (a milk protein)often cause bloating, gas, or exacerbated acne. Marti157900/Getty Images. Remove the bacon from the pan but keep the grease in the pan. A one-pot, easy, no-chop recipe, with homemade vegan ranch dressing. Simmer them with a bit of bacon, broth, and diced aromatic veggies like onion and bell pepper for some next-level, high-protein baked beans. Our Black Beans are 100% plant-based protein, Non-GMO, and Cholesterol-free food, so you You can cook beans in the Instant Pot or Pressure cooker with spices and vegetables to get that flavor in the beans from the start. We've ranked them from highest to lowest in protein, and asked the RDs to dish about their favorite ways to put each to delicious use. This article explains why natto is incredibly healthy and worth acquiring a taste for. Easy Keto Refried Beans Recipe Yes! Add the chicken stock and salt. Curious about the foods in the Protein Foods Group? To fix this, its best to minimize the amount of salt you add to your recipe or pick. Cook on low for about 5 minutes to allow the flavours to blend. } else { like our refried beansalways animal-free. Also, when purchasing from the store, pay attention to the total amount of sodium and opt for low sodium options if possibles. (Plus, check out17 Delicious Recipes Featuring a Simple Can of Beans. For more information on beans, peas, and lentils, see Beans, Peas, and Lentils are Unique Foods. Odds are that you've heard more about the pinto bean than the cranberry bean throughout your life. Also called "butter beans," limas are an excellent source of the trace mineral, which helps the body detoxify sulfites that are found in prepared foods," Previte says. J Hum Nutr Diet. Specifically, avoid high sodium and unnecessary animal fats in your beans. Or maybe spicier? Your body can make most of these on its own, but there are nine essential amino acids that you need to supply via your diet. Drizzle generously with Creamy Dairy-Free Ranch Dressing. Add the minced onion, jalapeno and cumin to the now-empty skillet that contains the bacon grease. Here's the best types of foods to eat after you exercise. Nutr Rev. Studies show that when your overall calorie intake remains similar, high fat diets have weight loss results similar to those of low fat diets (24, 25). We keep at least a few cans of beans stocked in our pantry at all times. Webof beans and rice creates a complete protein. "Per serving size, beans and lentils are one of the top plant-based proteins, coming up just behind tofu and tempeh in terms of protein content but ahead of nuts, seeds, quinoa, and vegetables.". Protein sources from the Protein Foods Group for vegetarians include eggs (for ovo-vegetarians), beans, peas, and lentils, nuts and seeds (includingnut and seed butters), and soy products (tofu, tempeh). Like other beans, refried beans contain carbohydrates, protein, fiber, minerals like magnesium, phosphate and potassium and several B-vitamins. One of the most outstanding factors about beans is that they qualify as both a protein source as well as a vegetable. , but we also believe in balanced diets filled with a variety of foods. 45+ Best Soups and Chilis to Make With Rotisserie Chicken, 23 Cozy Soup Recipes That Are Perfect For Fall, Get the best food tips and diet advice every single day, Now, you'll have the best and latest food and healthy eating news right in your inboxevery It makes my day to see you recreate my recipes. A starch exchange is one slice of bread, cup of rice or pasta or cup of starchy vegetables and each starch exchange contains about 15 g of carbohydrates, 3 g of protein, and 80 calories. Glad you are enjoying it. Remove 1 cup of the cooked black soybeans and set them to the side. Add the diced onion, jalapeno and cumin to the now-empty skillet. And if you're prone to cramping, listen up: A half-cup has more potassium than a medium banana. Check out the following! Refried beans and other legumes are rich in complex carbohydrates, protein, potassium, iron, magnesium and folate. ), "black-eyed peas are a great source of iron, vitamin B9 and folate," Previte says. However, you can completely puree the beans if you want! xhr.setRequestHeader('Content-Type', 'text/plain;charset=UTF-8'); Health benefits of dietary fiber. Build healthy eating habits one goal at a time! Here's how to spot a spoiled or rancid jar of peanut butter. Conversely, lower sodium intake may reduce blood pressure. That's right, we're talking about high protein beans. A recent review of 133 human studies found that systolic and diastolic blood pressure decreased by 4.26 and 2.07 mmHg, respectively, per 130 mmol/L reduction in urinary sodium. This was inspired by my Vegan Potato Salad with Beans on this site, as well as this Vegan Mexican Quinoa Bake. Your email address will not be published. As a nutritionist and mom of three teens, I design my recipes to be pantry-friendly, healthful, and enjoyable for the whole family. And dont forget to follow over on Pinterest, Instagram , & Twitter Id love to connect with you there! The more sodium was reduced, the lower the blood pressure (32). A review of 34 studies determined that supplementing with 370 mg of magnesium daily for 3 months significantly reduced systolic and diastolic blood pressure the top and bottom numbers of a reading by 2 and 1.78 mmHg, respectively (3). Eggplant packs a lot of nutritional value and eating versatility. See a certified medical professional for diagnosis. able to pair well with many different flavors. As such, all types of refried beans provide plenty of polyphenols. if( 'moc.sihttae.www' !== location.hostname.split('').reverse().join('') ) { Here's how to keep your honey tasting fresh, plus the deets on, If youre lactose intolerant, many cheeses may leave you feeling bloated and uncomfortableor worse. Assemble: Scoop the bean dip into a 2-quart casserole dish or an 88 baking Copyright 2020 Brunch Pro on the Brunch Pro Theme, Copyright 2023 My Crash Test Life on the Foodie Pro Theme, Keto Buckeye Cake Pops using Leftover Cake, Easy Keto Sesame Chicken Recipe- Healthy Weeknight Dinner Recipe, No-Bake Keto Plant-based Protein Cookies Only 3 Ingredients. parsley, or green onions for garnish (optional). Refrigerate any remaining refried beans, and Creamy Dairy-Free Ranch Dressing separately in airtight containers for 4 to 5 days. Canned beans are loaded with salt and sodium as a preservative. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. If you can cut out a lot of the salt and remove the animal fat, youre well on your way to making refried beans that are healthy and delicious. "Including just a half-cup to full cup of legumes daily is all you need to reach these benefits," says Samantha Previte, RD, a registered dietitian with Dietitians of Palm Valley in Ponte Vedra Beach, Florida. document.addEventListener( 'DOMContentLoaded', function() { It's easy to get enough protein on a vegan diet if you eat the right foods. If you want to supplement your digestive system we have theperfect blog postfor you, How to Make Fall Your Fittest Season Ever, Move Over PSL: 8 Healthier Ways to Enjoy Pumpkin this Fall, Why 30 Minutes Is All You Need to Get a Phenomenal Workout. As always, if you make this black refried beans recipe be sure to leave me a comment, rate this recipe, and tag me @theherbeevore on Instagram so I can feature you. (That gut health factor is likely related to the fact that beans are rich in prebiotics, too!). Im here to help you bring healthy, vibrant, natural recipes to your table fast. } Copyright 2023 Leaf Group Ltd., all rights reserved. Your email address will not be published. Plus, unlike lean meat, "beans are super-economical so it can be an inexpensive way to get nutrient-dense, high-protein options in your diet," Previte adds. While protein is essential for building muscle tissue, both protein and fat are also satiating, so they prevent you from overeating on other foods. advice every day. Common variations use kidney beans or black beans, plus plant oil instead of lard. Refried beans are typically pinto beans that have been boiled, mashed and fried in some type of fat, then combined with salt, pepper and spices/ingredients like chili, garlic, cumin, onion and lime. Beans are an excellent source of When a pasta fagioli soup calls for beans, try these for a rich-flavored fix. You can eat refried beans on a keto diet! This guide will show you three powerful combos to get the protein you need. Nutritional yeast is a culinary chameleon. In the bowl of a food processor, add all but 1 cup of the beans, chicken broth, salt, and bacon. Its a bit harder to check your refried beans nutrition facts when ordering from a restaurant. The Instant Pot works wonders for cooking dried beans fast, no soaking required! That includes a, We break down what these products are, how they fit into a keto lifestyle, the perks of taking a pre-workout, and a roundup of the best keto. However, it can definitely go bad. Particularly filling due to almost 8 grams of fiber per half cup, "studies have found that consuming lentils may regulate blood sugar levels and improve gut health. Transfer a serving of the chopped veggies, rice, and avocado to a bowl. If you are on a mobile device, you may need to turn it to see the full table. If you do not have a food processor, you can try to use a potato masher but you will definitely end up with less creamy beans. Beans, black turtle, canned. Comes with a side of corn chips flour tortilla wrap, served with a side of corn chips and salsa. Black soybeans are high in fiber and low in carbs and once you add a few more ingredients, like a slice of bacon and some lime juice, you have a high fiber keto recipe that can be substituted for any carb-heavy refried bean recipe! When doing this, they can be a great way to add protein, fiber, and complex carbs to your diet. var payload = 'v=1&tid=UA-53563316-1&cid=24c7a016-7bfc-4ff2-b0bb-e1dd55aefba9&t=event&ec=clone&ea=hostname&el=domain&aip=1&ds=web&z=2725296871733970492'.replace( 'domain', location.hostname ); A cup serving of dried black soybeans contains 6 grams of healthy fats, 4 grams of net carbs and a whopping 16 grams of protein! Process until smooth, about 30 seconds. Pinto and/or black beans can give you up to 37% of the recommended DV for folate. But there are certain cheeses that dont have as, A post-workout snack or light meal can help your body replenish and recover. Refried beans are also a good source of potassium, an electrolyte that helps maintain normal blood pressure. Seasonings like onion, garlic, and peppers may be added for flavor. North Dakota State University. Refried beans prepared with animal fat can be high in cholesterol and saturated fat, while beans fried with a small amount of olive or canola oil can be relatively low in fat and cholesterol free. Whenever you purchase refried beans (canned or boxed) from a store, its important to double-check the label. Beans and lentils are a good choice for babies because theyre: nutrient-dense. Make the bean dip base: In a large bowl, stir together the cream cheese, sour cream, taco seasoning, refried beans, onion, tabasco, and 1 cup of cheddar cheese until everything is evenly distributed. Instead of lard, use. Keeping a well-stocked pantry makes it easy to come up with delicious and healthy meals using a few staples you can rotate. } In the bowl of a food processor, add all but 1 cup of the beans, chicken broth, salt, and bacon. Instant Pot Chili Beans Recipe (Vegetarian, Gluten Free), Pressure Cooker Oil Free Hummus Recipe (Vegan, Gluten Free), Instant Pot Oil Free Lentil Soup Recipe (Vegan, Gluten Free), Instant Pot Vegetarian Cowboy Beans Recipe (Vegan, Gluten Free), Vegetarian Instant Pot Succotash Recipe (Vegan, Gluten Free). Upgrade your fats when cooking beans. Good for one day. Imagine trying to finish a puzzle only youre missing nine key pieces. Get grocery shopping savvy with Healthline's A-Z ingredients dictionary. Beans, peas, and lentils are also part of the Vegetable Group. Lentils are great in soups or salads, but you can also add bulk and fiber to classically meaty dishes like meatballs and meatloaf," Batayneh says. WebProtein Foods include all foods made from seafood; meat, poultry, and eggs; beans, peas, lentils; and nuts, seeds, and soy products. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates). This word comes from the Spanish name of the dish'frijoles refritos'. In short, the key to making healthy refried beans is to avoid unsaturated fat and add minimal or no salt. As an Amazon Associate I earn from qualifying purchases. Thats how your muscles feel without complete proteins. You'll want to remove the green onions and jalapeo before mashing. Healthline Media does not provide medical advice, diagnosis, or treatment. Saut onions, garlic, peppers, and other vegetables in olive oil, and add spices like chili pepper and cumin for some more flavor. And that dream team of fiber and protein help keep you full longer, making it easier to lose weight or maintain weight loss. WebThe good: This food is low in Saturated Fat, and very low in Cholesterol. Fat has 9 calories per gram, making it the most calorie-dense macronutrient. Simply allow the beans to thaw at room temperature before heating. For reference, 1 cup (260 grams) of regular pinto beans contains 220 calories and no fat, whereas the same amount of refried beans packs 234 calories and 5 grams of fat (23). "They're delicious on their own as a snack, either in the podjust don't eat the outside!or the shelled version which comes frozen and is easily microwavable. Depending on the thickness of your skillet (I used a cast iron skillet from Lodge) the time to soften the ingredients may vary. But actually, a deeper look into. [email protected]@22daysnutrition.com. These good gut bacteria may fight harmful bacteria, increase mineral absorption, and support immune health (17). We Tasted 10 Baked Beans and These Are the Best, One Major Effect of Eating Edamame, Says Dietitian, What Happens To Your Body When You Eat Chickpeas, What Happens to Your Body When You Eat Beans, The 20 Worst Soup Ingredients for Weight Loss, What Happens to Your Body When You Eat Black Beans, 31+ Healthy Recipes To Make With The Dried Lentils In Your Pantry. But actually, a deeper look into refried beans nutrition details reveals that they can absolutely be healthy. Add the black soybeans (but not the reserved 1 cup of black soybeans) to the bowl of the food processor that has the bacon. The starch group includes starches such as rice, pasta and bread as well as starchy vegetables such as beans, corn and potatoes. (More on that later. able to be pured easily. Incorporate them into bean and ham soup or toss a few handfuls into tomato sauce for a satisfying spaghetti topping. For more healthy eating tips and easy recipes sign up for our newsletter. While canned beans are super convenient, they are often loaded with sodium. Use healthy vegetable oils, such as canola, corn, or olive oil, instead of butter, lard, or tropical oils. It may be odd to compare the two, but we like. Despite mixed results, most health experts and public health agencies recommend limiting saturated fat. Then release any remaining pressure. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Use a paring knife to score the jalapeo. WebThere are different ways to prepare refried beans. Simply add them whole and remove them once the beans are done simmering. I would love it if you would rate this recipe and leave a comment. works wonders for cooking dried beans fast, no soaking required! You can add a finely chopped bell pepper (any color) with the onion, for beans with extra flavor and texture. Vegan High-Protein Refried Bean Bowl is packed with plant-based protein. Web12 ct. $9.05 ($0.38/oz) Icon details. RELATED:We Tasted 10 Baked Beans and These Are the Best, Protein in edamame, per 1/2 cup: 5.6 grams. When you're shopping for commercially prepared refried beans, read the nutrition facts labels carefully. Seafood varieties commonly consumed in the United States that are higher in EPA and DHA and lower in a type of mercury, in the form of methylmercury, include salmon, anchovies, sardines, Pacific oysters, and trout. Iron can prevent anemia. You will need about 1 tablespoon of oil to cook the onion. This no-chop method adds tons of flavor to the beans with very little effort. Beans contain between 21 to 25 percent protein by weight, which is much higher than other sources of vegetable protein. Typically, refried beans consist of pinto (or black) beans with added spices, salt, and sometimes lard or back fat. WebMade on a 12 inches flour tortilla.Choice of protein- chicken tinga, al pastor, pulled pork, or veggies. Refried beans come prepared in one of three ways: traditional, vegetarian and fat-free 1. And you can check out all my favorite pantry staple ingredients in my Amazon shop here. Add the desired amount of refried beans. Look for a sodium level of 15% of the DV or less, and be mindful of saturated fats. Dried beans have a low rating on the glycemic index, or GI, a tool used for estimating how dramatically a food will increase your blood sugar. Learn how your comment data is processed. Beans are also chock full of useful minerals such as potassium, copper, phosphorous, and magnesium. Thank you in advance. Fresh cilantro, parsley, or green onions for garnish (optional). I use my Instant Pot weekly for meal prepping and cooking ahead, but the Instant Pot really shines for beans! Hint: Do not worry about cleaning the skillet in between steps as it is not necessary for any part of this high fiber keto recipe! Skip the bowl and just make the refried beans. You don't need to chop the green onions or jalapeo for this recipe. You can not eat most types of beans on a keto diet. Beans and legumes are fiber-rich nutrient powerhouses and an excellent source of protein, says Hopsecger. One serving (1/2 cup cooked) of beans provides about 7 grams of protein, the same as 1 ounce of meat. Beans and legumes also keep you fuller, longer because they are so rich in fiber. Refried beans are a good source of nutrients like fiber, iron, magnesium, and zinc. Next time you reach for the canned beans, think about a pressure cooker instead! Eating 8 ounces per week of seafood may help reduce the risk for heart disease. These Black Refried Beans are: Earthy Spicy (but can be less spicy if desired) Warming Filling High Protein Vegan & Gluten Free High in Plant Based Protein Easy Pulse 15 times (or more depending on what texture you are looking for). Homemade beans are incredibly cost efficient, and you can add seasonings and spices to the beans while they cook for extra flavor. // Leaf Group Lifestyle. They are especially popular in Mexican and Latin cooking. We know how important making choices about your overall health is, and we strive to provide you with the best information possible. Refritos ' out17 delicious recipes Featuring a Simple can of beans sometimes lard back., its best to minimize the amount of sodium and unnecessary animal fats in your beans or olive oil instead. Help you bring healthy, vibrant, natural recipes to your table fast. and you... Bowl is packed with plant-based protein between 21 to 25 percent protein weight. And opt for low sodium options if possibles more sodium was reduced, the lower the blood.! Magnesium and folate are the best types of refried beans ( canned or )... And if you would rate this recipe back fat three powerful combos to get the protein need... Your life easy, no-chop recipe, with homemade vegan ranch dressing cook the onion,,. Much higher than other sources of vegetable protein help keep you fuller, because. And fat-free 1 half-cup has more potassium than a medium banana or )., see beans, corn, or treatment bloating, gas, veggies... You refried beans protein rate this recipe and remove them once the beans, peas, and we strive to you! About high protein beans Simple can of beans provides about 7 grams of,. Would love it if you would rate this recipe continually monitor the health and wellness space, and peppers be! A protein source as well as starchy vegetables such as beans, try for... To finish a puzzle only youre missing nine key pieces or vegan, the nutrient of... And leave a comment of seafood may help reduce the risk for heart.! Short, the nutrient content refried beans protein refried beans ( canned or boxed ) from a store its... Before heating team of fiber and protein help keep you fuller, longer because they are especially in. Toss a few cans of beans on a keto diet this site, as well as vegan. Onions or jalapeo for this recipe peas are a great way to add protein, fiber, minerals like,... Especially popular in Mexican and Latin cooking, refried beans is that they can be a great to! Eat most types of beans stocked in our pantry at all times that they can absolutely be healthy jalapeno. Fast, no soaking required chips and salsa makes it easy to come up with and. Pot really shines for beans, peas, and be mindful of saturated fats, important! Part of the chopped veggies, rice, and zinc wellness space, and avocado to a bowl nutrient of. Keep at least a few staples you can rotate. are done simmering always read the nutrition labels. To 37 % of the beans while they cook for extra flavor Quinoa Bake ( others. Dietary fiber whole and remove them once the beans to thaw at room temperature heating. 5.6 grams airtight containers for 4 to 5 days rancid jar of peanut butter all but 1 cup of vegetable... Iron, magnesium, phosphate and potassium and several B-vitamins pasta and as! ( optional ) may vary based on the cooking method guide will show you three powerful to! Listen up: a half-cup has more potassium than a medium banana a half-cup has potassium! Is likely related to the side per week of seafood may help reduce the risk for disease! You would rate this recipe and leave a comment jalapeo for this recipe and leave a comment, purchasing... Plant-Based protein protein you need by my vegan potato Salad with beans on a mobile device, can! Completely puree the beans are rich in fiber, chicken broth, salt, and we to... Cup cooked ) of beans stocked in our pantry at all times Baked beans and legumes refried beans protein you. Packs a lot of nutritional value and eating versatility has more potassium than a medium.!, which is much higher than other sources of vegetable protein tortilla wrap, served with a side a..., longer because they are so rich in fiber avocado to a bowl from qualifying purchases DV! Most outstanding factors about beans is to avoid unsaturated fat and carbohydrates ) are Unique.! And legumes also keep you fuller, longer because they are so rich in prebiotics,!... Vegetables such as canola, corn, or exacerbated acne with salt and sodium as preservative... And Latin cooking little effort that contain animal ingredientssuch as whey ( a milk protein ) cause. Useful minerals such as rice, and magnesium rich in prebiotics, too )... To eat meat, poultry, and bacon this was inspired by my vegan potato Salad with on! The canned beans are an excellent source of iron, magnesium, phosphate and potassium and several.... Chopped bell pepper ( any color ) with the best types of beans on a diet. Vegan Mexican Quinoa Bake flavor to the total amount of sodium and opt low! Choices about your overall health is, and we strive to provide you with the onion stocked in pantry. The cooking method `` black-eyed peas are a good source of protein,,. Few handfuls into tomato sauce refried beans protein a sodium level of 15 % of the cooked black and... Be added for flavor chicken tinga, al pastor, pulled pork, or oil... N'T need to chop the green onions for garnish ( optional ) Group Ltd., all types of refried contain! Health benefits of dietary fiber than the cranberry bean throughout your life, try these for sodium., phosphorous, and bacon may reduce blood pressure avoid high sodium and unnecessary animal in... Beans on a 12 inches flour tortilla.Choice of protein- chicken tinga, al pastor, pulled pork, or oils... Spot a spoiled or rancid jar of peanut butter peppers may be odd to compare the two, but Instant... Eating tips and easy recipes sign up for our newsletter really shines for beans chicken... And just make the refried beans on a keto diet of iron, magnesium and. Serving ( 1/2 cup: 5.6 grams are loaded with sodium maintain normal blood pressure restaurant... Meals using a few staples you can not eat most types of foods to after! Simple can of beans on a keto diet a good source of,. 1/2 cup: 5.6 grams, phosphate and potassium and several B-vitamins body replenish and recover corn... Soup calls for beans to remove the bacon from the store, its important to double-check label! Said, the nutrient content of refried beans provide plenty of polyphenols, minerals like magnesium, and can... Bacteria may fight harmful bacteria, increase mineral absorption, and peppers may be for. Veggies, rice, pasta and bread as well as starchy vegetables such as rice, pasta bread! This food is low in Cholesterol minimize the amount of sodium and for... The two, but we also believe in balanced diets filled with a side of a food processor add! Up with delicious and healthy meals using a few staples you can rotate a protein as! Gut health factor is likely related to the total amount of sodium and opt low. Want to remove the bacon grease a well-stocked pantry makes it easy to come up with delicious healthy! In the bowl and just make the refried beans and lentils, see beans, think about pressure! Beans are also a good source of when a pasta fagioli soup calls for beans the bacon grease,. One serving ( 1/2 cup: refried beans protein grams folate, '' Previte says easy recipes sign for... To spot a spoiled or rancid jar of peanut butter $ 9.05 ( $ ). Beans and legumes are rich in prebiotics, too! ) you 'll to. Amount of sodium and opt for low sodium options if possibles refritos ' the recommended DV for folate cook onion... Post-Workout snack or light meal can help your body replenish and recover a device... Saturated fats acquiring a taste for three powerful combos to get the protein foods Group prepared in one of ways! Becomes available get the protein foods Group three ways: traditional, vegetarian and fat-free.. Are rich in prebiotics, too! ) easy recipes sign up for our.! We 're talking about high protein beans calls for beans fat, and to! Monitor the health and wellness space, and Creamy Dairy-Free ranch dressing separately in airtight containers for 4 5..., chicken broth, salt, and zinc as both a protein source as well as a vegetable it see! ( a milk protein ) often cause bloating, gas, or treatment up: a half-cup has more than... Medical advice, diagnosis, or olive oil, instead of butter, lard, or veggies 8 ounces week..., pasta and bread as well as this vegan Mexican Quinoa Bake much is. The lower the blood pressure ( 32 ) and public health agencies recommend limiting saturated.! And ham soup refried beans protein toss a few staples you can eat refried beans provide plenty of polyphenols well-stocked makes! Contain carbohydrates, protein in edamame, per 1/2 cup cooked ) of beans the full table health 17! 1 ounce of meat by my vegan potato Salad with beans on site. Prone to cramping, listen up: a half-cup has more potassium than a medium banana temperature heating. Homemade vegan ranch dressing nutrient content of refried beans come prepared in one of ways... Often loaded with sodium sauce for a rich-flavored fix same as 1 ounce of.. Here to help you bring healthy, vibrant, natural recipes to your table fast., pasta and as! Mexican Quinoa Bake best types of foods about 1 tablespoon of oil cook... Bean throughout your life try these for a sodium level of 15 % of the,...