Wednesday, July 4, 2012

GAPS Legal Refried Beans

I was surprised to discover that one of the foods I missed the most when we started GAPS was re-fried beans. I solved that with the following recipe, they even look like re-fried beans plus they are loaded with broth so that makes them even better :) 

8 cups soaked white beans (as I've mentioned in other posts, when I soak beans I soak a 
             bunch and store them in pre-measured bags in the freezer soaked and ready to cook.)

1 large onion finely diced 

4 large cloves crushed garlic

Bone Broth (beef or chicken is fine) 4-8 cups

Tallow for sauteing the onion and garlic and for "frying" the beans (refined     
    coconut oil will work too but tallow gives a nicer flavor. You don't want to use raw coconut oil 
    bc your beans will have a hint of coconut flavor to them)

Salt (Himalayan or Celtic) to taste

Cheese to melt on top for serving if desired

In a large pot bring the beans to a boil, reduce and simmer until they are completely tender and mushy. Do NOT add any salt to the water while they are simmering!! This is very important bc if you do they will never get totally soft, they will always have a  bit of a crunch to them.

While the beans are simmering away (which takes a while) saute the onions and garlic in tallow or coconut oil in a large frying pan. Also in a small sauce pan reduce (by simmering) two cups of broth until until you have about a half a cup of a slightly thick, dark golden brown paste/liquid left in the pan. 

Once your beans are soft and mushy, drain any remaining liquid from them and add them to the frying pan with the garlic and onion adding more tallow or oil as needed to "fry" them. Now mash them with either a potato masher or an immersion blender adding broth as needed until you reach the desired consistency (taste them and you'll know). White beans are dryer than pintos so you might find you need more broth than you would expect to make them nice and creamy tasting. Add the reduced broth, salt and taco seasoning and serve with melted cheese (optional of course). Use them on taco salads, or make burritos with them using cheese salsa and coconut flour crepes / tortillas (these crepes are a staple in our home that I try to always have on hand both in the fridge and in the freezer as they are so handy to use for all sorts of things),  make quesadillas using the crepes and cheese and serve them with these beans, make a bean dip from them by adding cheese and salsa... 

I love that these are an easy, versatile, nutritious, filling AND affordable food to incorporate into my meals :)


  1. These sound delicious! Where do you get tallow from though?

  2. definitely sounds yummy, I need to make more broth ...

  3. Kerry, I render mine from the fat we have the butcher save us when we have our steers butchered (I can share some with you if you like, I have a bunch right now). Its super easy to do, I do mine in the crock pot. You can also order tallow online from US wellness meats.