Slow-cooker not ‘re-fried’ Beans
Ingredients
- 1 medium onion
- 3 cup Seven-bean mix, dried
- 4 clove garlic
- 1/2 teaspoon salt
- 1/8 teaspoon cumin, ground
- 8 cup water
- 8 medium tortilla, whole wheat
- 2 medium tomato, red
- 4 cup lettuce, shredded
- 1/2 cup cheddar cheese, shredded
Serve With
- 4 medium pear
Instructions
- Peel and quarter onion.
- Place dry beans, onion, garlic, salt, cumin, and water into a slow cooker.
- Cover and cook on high for 6-8 hours. Be sure to check the water level from time to time; if it gets too low add more water.
- Strain cooked beans, reserving the liquid.
- Mash beans with a mixer or potato masher, adding in the reserved water as needed until desired consistency is reached.
- Dice tomatoes, shred lettuce and cheese (if needed), and slice pears.
- Spread an even layer of beans onto each tortilla, then sprinkle with tomatoes, lettuce, and cheese.
- Serve with sliced pears on the side.
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Nutrition
Calories: 522kcal | Carbohydrates: 87g | Protein: 26g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 7mg | Sodium: 421mg | Fiber: 8g | Sugar: 11g
Natalie Monson
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.
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