Crockpot Refried Beans: Heart Healthy and Saving Cows

I know this isn’t crockpotting weather, folks, but desperate times call for desperate measures, and in case you didn’t notice, we’re in a recession. So it’s time to tighten the purse strings and pull out the slow cooker for today’s recipe. I guess if I’m really honest, making your own refried beans is not going to be your saving grace if the debt collectors come to call; it will save you maybe $2.95, and the heat your crockpot is going to generate in your kitchen will probably cause the a/c to kick in a little more often than usual, so when it’s all boiled down, you might actually pay more to make refried beans at home than buying a can at the grocery store. I’m realizing that I should probably ditch the economical argument for these beans right about now, but I won’t give up on this recipe yet. I still have the health angle going for me.

This pot of beans has no fat and tons of flavor, a perfect match to the homemade salsa you made yesterday (which I am absolutely certain that you made; probably a double batch, you over-achiever, you). Seriously, I’ve had the beans in a can and what I’m proposing below will completely annihilate anything you buy at the grocery store. And just think, by surpassing the ground beef in your tacos tonight and replacing it with these homemade, healthy, delicious refried beans, you’re saving another cow. Well done.

Crockpot Refried Beans

½ c. onion, finely chopped
1 ½ c. dry pinto beans, rinsed
½ fresh jalapeno pepper, seeded and chopped (Don’t worry if you’re not a fan of spicy. These beans don’t have any kick to them. The jalapeno just adds a nice flavor.)
2 garlic cloves, minced
2 tsp. salt
1 tsp. pepper
¼ tsp. cumin
4 ½ c. water
Shredded Cheddar Jack cheese for serving

Dump everything in your crockpot, give a quick stir, and cook on high for about 6 hours (I guess it could take longer depending on your slow cooker, but the high heat on mine should be renamed “Hades” because that’s the kind of hellish heat it pumps out) or low for about 10. Strain the beans but be sure to save about 2 cups of the liquid. Mash up the beans, adding bean liquid as you mash, till the beans reach a consistency you’re comfortable with. Top the beans with a thin layer of shredded cheese. Grab your warm tortilla, slather a big spoonful of these beans down the middle, nestle some fresh salsa on top and perhaps, if you're daring, a dollop of sour cream, and dinner is ready. (In the above picture, I also have some shredded zucchini on top. Really, I have this stuff coming out of my ears right now so I pretty much put zucchini on everything that goes in my mouth. But it actually tasted really nice on the tacos so you can always give that a try, too.)

Disclaimer: While I whole-heartedly promote this spectacular recipe, I cannot be held responsible for the gastro-intestinal issues it may induce later on in the evening, so I wouldn’t suggest making this for an anniversary or Valentine’s Day dinner. Probably want to stick with pasta on those nights. Otherwise, enjoy!

Confessions of a Label-Reader

I have a confession to make: I’m a label-reading junkie. When I go to the grocery, I read the label of every single item that goes into my cart. I’m not kidding. Every. Single. Item. I guess all this high-fructose corn syrup and hydrogenated oil talk has gotten to me a little bit.

But it costs money to eat “healthy”, and since I don’t work, my husband is a writer, and we have 4 children, money isn’t currently raining down in torrents at our house.

All that said, I am still a firm believer that you can feed your family healthy, natural foods without prematurely dipping into your 401k. It requires two things: a good recipe and your time. Not lots of time, but more time than it takes you to tip a box of Rice a Roni into a pot of boiling water. (Just take a look at the ingredient list on a box of Rice a Roni; it’s not pretty. My rule of thumb is “If I can’t pronounce it, I shouldn’t be eating it”. That pretty much rules out most things that come in a box.)

So for today’s Manic Monday, I will provide you with one of the requirements that I mentioned before: a good recipe. You need to provide the time, in this case, about 30 minutes from start to finish.

Keep in mind, this recipe is flexible. Feel free to add whatever veggies you have in the crisper drawer. You’re an adult; I trust you to make good decisions here.

Rice a Veggies (Okay, I need a new name for this recipe. Suggestions? “Max and Ruby” playing in the background while I’m writing this has completely zapped me of all creativity.)

1 can of chicken or vegetable broth
1 c. of long-grain rice
2 tbsp. butter
½ c. onion, finely chopped
1 garlic clove, minced
8 oz. fresh mushrooms, sliced
1 small zucchini, cut into matchsticks
1 medium carrot, cut into matchsticks
1 lb. thin asparagus, cut into thirds
2 tbsp. fresh basil
½ c. Parmesan cheese, grated (see my note from last Monday about Parm. No exceptions.)

Bring broth and rice to a boil in a medium saucepan. Cover the pot, turn heat to low, and cook for 15 minutes, till rice is tender. While your rice is cooking, in a large pan sauté onion and garlic in butter, then add mushrooms, zucchini, and carrots. Cook for about 5 minutes, then add asparagus. Continue to cook another 5-8 minutes, till veggies reach a tenderness you like. By this time, your rice should be ready, so add it to the veggies, stir in basil and parm, add salt and pepper as needed, and you’re done.

Let me give you some serving options here. You could dish this up as a side with chicken or fish if you like, or make it into a one-pot wonder by adding some diced, cooked chicken to the ensemble in your pan, or double it (if you have a family of six like me) and do a vegetarian dinner. All delicious and doable in less than 30.

And join me tomorrow as I reminisce about childhood and Cool Whip, and give you a quick new recipe that makes Cool Whip not-so-cool.