Estimated Nutrition (whole recipe, rough)
Counts 3 of 4 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 3 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Beans | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Fresh beans*
- Oil
- 1/2 Onion
- 1/2 Tsp Black Pepper
Directions
Soak the beans over night, or bring water to a boil, turn off the stove and let the beans sit for an hour.
Discard that soaking water and wash beans thoroughly.
Heat pot, coat the bottom of the pan with a little oil, and refill with water. (the oil helps to prevent sticking.
In addition to onion, add 1/4 to 1/2 diced small green pepper. Add 1 TBSP Chili Powder (Gebharts, if possible) #Optionally, add 2 TBSP Tomato Paste. Add 2 Tsp chicken granules. (All of this adds lots of flavor and body to the beans.) .
Cook the beans until really soft. Turn off the fire, cover and lit stand for an hour. In the tropics, the beans will continue to cook!
For Refried Beans:
Coat the bottom of an iron skillet or aluminum roaster with coconut oil.
Add beans and cook until the mix begins to thicken.
Smash up the beans with a potato masher, or a Cuisinart "Quick Prep" (This is really the only thing the Quick Prep is good for, but boy is it good for this!!) Add 1 can Salsa Casera, and continue to cook until the beans thicken to the right consistency.
Category:Honduran Recipes
Category:Honduran Vegetarian