I’ve grown up loving Mexican food.
Here in Arizona, there are literally Mexican food restaurants on just about every corner, which is completely fine by me. My family and I grew up going out for the delicious cuisine just about every weekend, and I would routinely get the same meal: Beef taco, cheese enchilada, rice, and refried beans.
Now that I have a family of my own, we frequent a new favorite establishment, but my choices tend to be a bit healthier, specifically, I like to order a fajita rice bowl, which layers Spanish rice with whole, pinto beans, grilled chicken, and vegetables.
While most places serve chips and salsa at the beginning of each meal, one of the restaurants I went to as a kid would bring out a delicious, creamy bean dip with their chips, and I haven’t been able to get out of my head.
I looked up a few copycat recipes for this particular dip and found that it contained ingredients I’m now allergic to including dairy, so, of course, I had to make my own version.
Vegan Refried Bean Dip (Grain-Free)
Ingredients
- 1 T . olive oil
- 1/4 red or yellow onion (about 1/2 cup), chopped fine
- 2 garlic cloves , minced
- 1 t . chili powder
- 1/4 t . cumin
- 1 15 oz can pinto beans (with juice)
- 1/4 t . sea salt
- fresh black pepper
Instructions
- Heat the oil in a medium saucepan.
- Saute the onion for about three minutes.
- Add the garlic, chili powder, and cumin, and continue to cook the mix for another 3-4 minutes.
- Add in the beans along with their juices, the salt, and some freshly ground black pepper.
- Cook the beans for about five minutes until softened.
- Using the back of a spoon, smash the beans against the side of the pan until your desired consistency is reached. Alternatively, you can use a potato masher or even a food processor for this.
- Serve as desired.
Notes
Nutrition
I love this recipe because it is so easy and can be employed in so many ways, whether it’s mixed in with nachos or served as a side with Homemade Tostadas and Tex Mex Rice.
My daughters are both tortilla chip fanatics, so I’m happy to be able to give them something alongside that adds nutrition and protein, but that they still cheerfully eat.
If you want to get the consistency of a true dip, just let the mixture cool a bit and toss everything into your food processor to get it nice and creamy. I prefer a chunkier texture, so I just mash the beans with my spoon (and I’m loathe to clean the food processor any more than necessary).
What is your favorite genre of food?
Shared with: Healthy Vegan Friday
James Martin says
I just found this.
Are you referring to Serranos? Best bean dip around lol
Jen says
Made this today and it was yum! I’m 6 months pregnant so I ate half all by myself!
I added finely chopped baby bell peppers cause I need to use them up. They added a nice, suttle sweetness to the dip. I also used Cannellini beans because they were the only ones I had on hand. Still very delicious!
Thanks for sharing!
Lauren says
That’s great, Jen, I’m happy you enjoyed it, and your additions/changes sound delicious! 🙂
Kurt says
I LOVE the flavor of these!!! I have no idea what Alice is talking about. Maybe, if she actually followed the recipe she would be happy with the results. You have an amazing blog and this recipe is a keeper!
Alice says
I just made this and am surprised how little flavor the.beans.have. .I often.buy canned refried beans,.no oil or.spices, and the beans have a.deep,.rich flavor. If it weren’t for the additions, I wouldn’t be able to taste this. I subbed 2T of dried onion for.the.fresh onion, which surely reduced the flavor, used 1 clove.of.garlic.because it tasted.garlicky enough, and3/4t of chili powder because I’m a heat wimp. It was the canned pinto beans themselves that lacked flavor. The color of the finished recipe was almost white, compared to yours. A nice brand of organic beans in water. Maybe kidney beans would work better? I added.a.half line’s juice and just…almost no taste. However, I’ve been having chest pain so it was a healthy thing to.eat.at the moment, vegan protein and fat,.with healthy tortilla chips. so I am grateful for that. Will try to keep doctoring this. Thank you.
Deborah Davis says
Hi Lauren,
I just hopped over from Healthy Vegan Fridays! I was drawn here by your delectable recipe for vegan refried bean dip. This is perfect for party time or anytime! I would serve this with some zesty flax seed crackers! Yum! All the best, Deborah
Cassie says
YUM I love bean dip but hate how much crap is probably in it… can’t wait to try this soon!
Mary Frances @ The Sweet Tooth Life says
I could eat Mexican every day! The hot bean dips are my favorite – tortilla chip fanatic alert! This looks delicious, Lauren!
Katie (The Muffin Myth) says
Yum! I love the idea of a healthy bean dip. It looks soooo good. And I live in a part of the world that isn’t exactly a hotbed of good Mexican food, so it’s definitely a make your own situation. Thanks for the recipe!
Lauren says
Hah, I cracked up over the word ‘hotbed’. 😀 I hope you enjoy this if you try it Katie!
Laura | My Little Gourmet says
You are so lucky to be surrounded by good mexican restaurants. I had no idea how much I liked mexican food until we moved to Berlin and I no longer had access to it. I miss me some carne asada! 🙂
This bean dip looks absolutely amazing and I can’t believe how healthy it is. I will definitely have to make this for Arik next time we have mexican dinner night. Thanks for the great recipe!
Christine@ Apple of My Eye says
Mhmm this looks delicious! I love a big ol’ bowl of beans with some chips to dip in!
Gabby @ the veggie nook says
YAY pinto beans! An oft-forgotten legume but one of my favs for sure 🙂
Maria Tadic says
This looks so good! We have a favorite place and it has a combo of a cheese dip with refried beans in it. It’s SO good. I definitely want to re create that and use this bean recipe!! Yummy!
Dana says
I am an Indian food lover. It always seems to taste better in a restaurant than cooked at home, though. Something I need to work on. Mexican is right up there, too.
stephanie says
Looks yummy! Do you think it would work with black beans??
Lauren says
Yes! I think they’d be delicious here. 🙂