Fat Free Refried Beans


These fat free refried beans are great to use in enchiladas, tacos or even as a spread.

Prep Time:
10 mins
Cook Time:
15 mins
Total Time:
25 mins
4 servings


  • 2 cups canned black beans, divided

  • ½ cup water

  • 2 cloves garlic, minced

  • 1 teaspoon pepper

  • 1 teaspoon salt

  • 1 teaspoon liquid smoke flavoring

  • ¾ cup diced onion


  1. In a small bowl mash 2/3 cup of beans to a smooth paste.

  2. In a medium saucepan over medium heat, combine the remaining beans with the water. When heated through, stir in garlic, pepper, salt and liquid smoke.

  3. Stir the bean paste into the whole beans and mix well. Stir in the onion and cook for 10 minutes, or until onions are slightly cooked.

Nutrition Facts (per serving)

134 Calories
2g Fat
23g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 134
% Daily Value *
Total Fat 2g 2%
Saturated Fat 0g 2%
Sodium 1044mg 45%
Total Carbohydrate 23g 8%
Dietary Fiber 9g 32%
Total Sugars 2g
Protein 8g
Vitamin C 5mg 27%
Calcium 54mg 4%
Iron 3mg 14%
Potassium 430mg 9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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