- 1 tbsp extra virgin olive oil (optional)
- 2 cloves of garlic, sliced
- 1/4 onion, chopped
- 1 15-ounce can of pinto beans (425 g), drained and rinsed, see notes
- 1/2 tsp ground cumin
- 1/4 tsp salt
- 1/8 tsp red pepper flakes (optional)
- 1/4 cup water (60 ml)
- Heat the oil in a skillet and cook the garlic and onion over medium-high heat for about 5 minutes or until golden brown, stirring occasionally. If you’re oil-free, just use some water or vegetable stock instead of the oil.
- Add the beans and spices (cumin, salt and red pepper flakes), stir and cook over medium heat for 2-3 minutes, stirring frequently.
- Add the water and simmer for 5-10 minutes more, stirring occasionally.
- Finally, mash the beans using a potato masher, a fork or an immersion blender (my favorite one).
- Serve immediately (I add some chopped fresh cilantro on top) or keep leftovers in an airtight container in the fridge for 4-5 days.
- Any type of beans is okay. You can also use 1 and 1/2 cups of cooked beans (250g), if you don’t want to use canned beans.
- If you want to reduce the amount of sodium, just wash really well the canned beans or add less salt.
- Serving Size: 1/2 of the recipe
- Calories: 180
- Sugar: 0.9 g
- Sodium: 660 mg
- Fat: 8.2 g
- Saturated Fat: 1.2 g
- Carbohydrates: 21.6 g
- Fiber: 6.2 g
- Protein: 6.5 g