Looking for a flavorful dip full of lots of good for you nutrients? This easy bean dip is your answer when served with organic sea salt corn chips or lots of fresh crisp veggies! With just a few tweaks you can take a simple can of beans and create a “next level” side of refried beans for your tacos, fajitas, or burritos. I know you will never look at a can of beans the same after having this tasty and delicious dish, it’s even better than what you’ll find in restaurants!

This simple recipe uses canned beans that I’ve mashed, but if you’re short on time, skip the mashing and just use canned refried beans!  Of course homemade and sprouted is always preferred as sprouting increases the nutrients and reduces the phytates (anti-nutrients) in the beans, however, we all have to find balance, and honestly, I am a canned bean gal when I don’t have the time to do it all.  And of course there are dairy free, vegan and vegetarian options in the recipe, enjoy!

Why Beans are So Good For You!

Beans or legumes, are excellent plant based sources of protein and are full of low-glycemic carbs, fiber, and other nutrients.  They are an inexpensive and nutritious way to add more protein to your diet and they are super versatile!  You can add them to salads, soups, enjoy as a side dish, or in some cultures, use them in a dessert, like a Korean red bean mochi.

Vitamins

• Vitamin B1 (thiamine):  A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.
• Vitamin B6: Essential in supporting a healthy and strong immune system
• Vitamin B9 (folate):This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [1].
• Vitamin E (antioxidant): Supports immune function and works to regulate free radicals that cause cellular damage.
• Vitamin K: Vitamin K1 is essential in your body’s clotting ability and is converted to vitamin K2 in your gut.  Vitamin K2 is essential in maintaining healthy bones and skin.

Minerals

• Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function.
• Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [2].
• Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.
• Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [3].
• Phosphorous: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.
• Potassium:  An essential electrolyte necessary in nervous system function, metabolism,  hydration, and in regulating your heartbeat.
• Selenium: Supports thyroid health [4] and supports your immune system.
• Zinc: Essential in digestion, thyroid health, and a healthy immune system.

Fiber

The fiber in beans supports a health digestive tract, microbiome health, blood sugar regulation, and healthy cholesterol levels. 

Overall, beans are some of the most nutrient dense foods you can eat, so grab some beans and let’s get cooking!

Refried Bean Dip Ingredients

Serves 6-8

2 cans unsalted Pinto or Black Beans

OR

2 cans refried Pinto or Black Beans

1 Tbsp Bacon or Pork Fat (Avocado Oil for Vegetarian/Vegan)

2 Green Onions, diced and separated

1/4 cup No Sugar Salsa

1 Tbsp Green Chilies or Hatch Chilies

1 tsp Ground Cumin

1 tsp Chili Powder

1/2 tsp Ground Black Pepper

Fine Sea Salt to taste

1 cup Shredded PepperJack Cheese (omit for dairy free)

Jalapeno Slices (opt)

How to Make Refried Bean Dip

1.  If you have cans of beans, drain and add to a medium bowl.

2.  Using a potato masher or fork, mash to a desired consistency.

3.  Dice the onions and separate the whites from the green tops (we will use the greens for topping).

4.  In a medium saucepan, heat the bacon or pork fat over medium heat. 

5.  Sauté the whites of the onions for 3-5 minutes to soften.

6.  Turn the heat to low-medium and add the salsa, green chilies, spices and beans stirring well to combine. 

7.  Heat for 3-5 minutes stirring frequently until beans have heated through.

8.  Transfer to a serving dish, tops with pepper jack, the green tops of the onions and serve with organic sea salt corn chips or fresh veggies sticks!

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FAQs

Q: Why are my beans dry?

A:  Sometimes pre-made refried beans can be drier than if you mash the beans yourself.  Try adding some chicken broth to moisten the beans to a desired smooth consistency.

Q: How do I make this spicer?

A: Add hot salsa and hot green chilies, and if that’s not enough, add some ground chipotle powder in place of the chili powder.

Q: How do I fix runny beans?

A:  Leave the lid off the pot and cook over low heat, stirring frequently to cook off some of the liquid.

If you like this recipe, check these out!

Mexican Spinach Dip: This gluten free dip is my family’s favorite spinach and artichoke dip.  It is loaded with veggies, rich and creamy cheeses, and is so good with fresh veggies or your choice of chips!

Authentic Chunky Guacamole: Rich and creamy avocado delicately balanced with fresh tangy lime juice, sweet fresh orange juice, and just the right amount of heat from a roasted serrano pepper. 

Traditional Pico de Gallo: Fresh and juicy tomatoes dancing in tart lime juice and balance with spicy jalapeños!

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