Slow Cooker Refried Black Beans

Starting with budget-friendly dry beans rather than using canned refried beans is a great way to reduce the sodium content of this traditional Mexican side dish.

I have a delicate matter to discuss today – flatulence (aka gas). I know, what a topic to write about. But, for those who shy away from dried beans (think black beans, chickpeas, kidney beans, navy beans, black-eyed peas, and pinto beans) because of the potential gassy side effects, I want to explain why it happens and what you can do to lessen the effects.

The great thing about including beans in your diet are the nutritional and health benefits they offer. Beans are a great source of dietary fiber, providing four to eight grams in every half-cup serving. A fiber-rich diet may reduce the risk of heart disease, obesity, and type 2 diabetes. For vegetarians, beans provide a needed plant source of protein, along with iron and zinc.

Beans contain certain complex carbohydrates called oligosaccharides (all-uh-go-SACK-are-rides). Interestingly, our bodies can’t fully digest (break down) oligosaccharides because we lack the enzyme needed to do the job. These undigested carbohydrates travel all the way to the large intestine where they serve as a food source (sometimes called a prebiotic) for good bacteria in our gut. This bacteria feeding frenzy causes fermentation which produces – you guessed it – gas.

To lessen the gas-producing effect of beans, we need to decrease our exposure to oligosaccharides. One way to achieve this is to soak dry beans before cooking them. The traditional soaking method involves placing the beans in a pot, covering them with water and letting them sit for 8 to 12 hours. For the quick-soak method, place the beans in a pot, cover with water, and bring to a boil for two to three minutes. Turn off the heat and allow the beans to soak for one hour.

The soaking step not only softens the beans and prepares them for cooking, but it allows gas-causing carbohydrates to be released into the water. Always discard the soaking water, rinse the beans well, and use fresh cold water for cooking.

When using a slow cooker, as I did for today’s recipe, the soaking step isn’t necessary. However, if you have the time there’s no harm in giving the black beans a soak before adding them to the slow cooker.

To reduce the amount of oligosaccharides when using canned beans, drain the beans and discard the liquid. It’s always good to give canned beans a quick rinse.

Over-the-counter dietary supplements containing the missing enzyme that helps break down some of these complex carbohydrates are available. Beano® is one such supplement that’s taken right before a meal. Always check with your doctor before adding any type of dietary supplement to your diet.

To your health,

Darlene

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SLOW COOKER REFRIED BLACK BEANS

Yield:  5 servings

Serving Size: 1/2 cup

Prep: 10 minutes

Ready: 3 hours and 10 minutes

INGREDIENTS

• 8 ounces dry black beans

• 3 1/2 cups cold water

• 1 small red onion, quartered

• 2 cloves garlic, halved

• 1/2 cup salsa

• 1/2 teaspoon chili powder

• 1/4 teaspoon cumin

• 1/4 teaspoon kosher salt

• 1 tablespoon fresh-squeezed lime juice

• 2 to 4 tablespoons hot water (optional)

• 3 thin slices jalapeno pepper (use as garnish)

• 1 tablespoon finely diced red onion (use as garnish)

DIRECTIONS

1. Place dry black beans in a strainer and rinse well with cold water. Add beans, water, onion quarters, and garlic halves to a 4 to 6-quart slow cooker. Cover and cook on high setting until beans are tender, about 3 hours (if using the low setting, cook for 6 hours).

2. Drain beans and discard cooking water and onion pieces. Place beans and garlic halves in a bowl. Using a potato masher, gently mash beans and garlic to desired consistency. To mashed beans, add salsa, chili powder, cumin, salt, and lime juice. If a thinner consistency is preferred, add 2 to 4 tablespoons hot water.

3. To serve, place refried beans in a serving bowl and garnish with jalapeno slices and diced red onion.

Cook’s note: Adding onion wedges and garlic cloves during the cooking process increases the depth of flavor of these refried black beans.

Nutrition Information per Serving

172 Calories, 1 g Total fat, 0 g Saturated fat, 0 g Trans fat, 0 mg Cholesterol, 197 mg Sodium, 32 g Total carbohydrate, 7 g Dietary fiber, 3 g Total sugars, 0 g Added sugars, 10 g Protein, 0 mcg (0%) Vitamin D, 83 mg (6%) Calcium, 2 mg (10%) Iron, 706 mg (15%) Potassium

© 2022 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC

Slow Cooker Refried Black Beans

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