The health benefits of refried bean burritos

The creamy texture of pinto beans makes them the perfect partner for strong flavours and spices. The health benefits of beans are numerous. Here is an excellent recipe to get the most from your beans.

The beans aren't actually refried, but are simmered first, then cooked gently in a little oil. The tortillas provide complex carbohydrates, and make a great alternative to bread. Each serving provides:

Key nutrients:

• 520 Calories,
• 110 Calories from Fat
• 12 g Fat
• 3 g Saturated Fat
• 1 g Trans Fat
• 20 g Protein
• 85 g Carb
• 13 g Fibre
• 540 mg Sodium

Blood pressure nutrients:

• 49 mg Vitamin C
• 94 mg Magnesium
• 889 mg Potassium
• 167 mg Calcium

Beans

• 250 g (1 c) dried pinto beans, soaked for at least 8 hours
• 2 onions, 1 quartered and 1 finely chopped
• 3 garlic cloves, 2 whole and 1 finely chopped
• 2 bay leaves
• 22 ml (1 1/2 tbsp) canola oil
• Salt and pepper to taste

Salsa

• 500 g (1 lb) firm, ripe tomatoes, diced
• 1 fresh green chili, seeded and finely chopped
• Finely grated zest and juice of 1 lime
• Pinch of sugar
• 45 ml (3 tbsp) chopped fresh cilantro

To serve

• 8 large flour tortillas
• 125 g (1/2 c) reduced-fat cheddar or Monterey Jack cheese
• 1 head romaine lettuce, shredded
• 125 ml (1/2 c) plain nonfat yogurt

Preparation and cooking time 1 3/4 hours, plus 8 hours soaking

Serves 6

1. Drain the soaked beans and rinse under cold running water. Put them in a large pot, cover with plenty of fresh water, and add the quartered onion, 2 peeled garlic cloves and bay leaves. Bring to a boil and boil rapidly for 10 minutes, then reduce the heat, partly cover and simmer gently until tender, 45 to 60 minutes.
2. Meanwhile, make the salsa by mixing together the tomatoes, chili, lime zest and juice, sugar and cilantro in a bowl. Cover and leave at room temperature until ready to serve.
3. When the beans have finished cooking, spoon out 175 millilitres (3/4 cup) of the cooking liquid and reserve. Drain the beans, discarding the onion and bay leaves but reserving the garlic.
4. Heat the oil in a large skillet, add the finely chopped onion and garlic, and cook gently until soft, about 10 minutes. Add the reserved whole garlic cloves, a ladleful of the beans and a few spoonfuls of the reserved cooking liquid. Mash with a fork to break up the beans and garlic cloves.
5. Continue adding the beans, a ladleful at a time, with a little of the liquid, cooking over low heat and mashing, to make a dryish, slightly textured puree. Season with salt and pepper to taste.
6.  Meanwhile, heat the tortillas in the oven or in a microwave according to the package instructions.
7. Spoon the refried beans into the middle of the tortillas. Sprinkle with the cheese followed by the shredded lettuce, then add the yogurt. Roll up the tortillas to enclose the filling and serve immediately with the tomato and chili salsa.

Refried Bean Quesadillas: Use 125 grams (1/2 cup) shredded reduced-fat cheddar or Monterey Jack cheese.

1. Heat a large skillet over a medium-low heat. Take one large flour tortilla, place it in the pan, and spoon 15 to 30 millilitres (2 to 3 tablespoons) of the refried beans in the middle.
2. Sprinkle one-eighth of the cheese over the bean puree and around the edge of the tortilla. Fold the tortilla over the filling to make a half-moon shape and press the edges together gently, so that the melting cheese seals them.
3. Cook for 1 minute, then turn over and cook the other side for 1 minute. You can also fill and fold the tortillas ahead of time, then cook them to order.

It's delicious, it's fast and easy to make and refried bean burritos will help lower blood pressure. What more reason do you need to serve up this Mexican delight.