The speckled pinto bean is not only nutritious but very versatile for cooking. Rich in protein, it also contains phosphorus and manganese and is very high in dietary fibre and folate. These mashed and refried pinto beans are a life-saver for busy people. Personally, my family love the dips I make with these refried beans, usually eaten with tortilla chips as a healthy snack.
To give it more colours and flavours, I like to add in chunky bits of vegetables in my dips. Here, I’d like to share our family favourite: Vegetable Curry Dip with Refried U.S. Pinto Beans. What really elevates the aroma and flavour of this dish is the addition of some curry powder, spices, and curry leaves.
I also recommend using canned refried U.S. pinto beans, as they are wallet-friendly and easily available in most groceries and supermarkets. For vegans, there are also fat-free options of these beans.
Below is my recipe for Vegetable Curry Dip using refried pinto beans. It is quick and easy and goes excellently with some nachos and for a more substantial meal, eat this with some flat breads (like chapati, roti paratha) or even rolled up in tortilla wraps.
VEGETABLE CURRY DIP WITH REFRIED U.S. PINTO BEANS
Ingredients:
1 can (400g) refried U.S. pinto beans
200g cubed potatoes
200g cubed carrots
200g cubed zucchini
1 Bombay onion
2 pieces star anise
2 pieces cinnamon bark
2 tbsp curry powder + 2 tbsp water
Some curry leaves
3 tbsp cooking oil
500ml water
Salt to season
Method:
- In a bowl, mix curry powder with water to form a paste.
- Heat up oil in a pot and saute onions, star anise, cinnamon bark and curry leaves for 3-5 minutes.
- Add in potatoes, carrots and zucchini – mix well.
- Add in refried U.S. pinto beans and water, mix well and let it simmer for 10-15 minutes till vegetables are softened.
- Season with some salt and serve with tortilla chips for a tasty healthy snack!
More information and cooking ideas using pulses can be found here: https://pulses.asia/
That curry leaf branch is about as perfect as it gets.