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Instant Pot Low Carb Refried Beans

Low Carb Refried Beans? Count me in! Packed with flavour, this black soy bean refried beans in deliciously low carb!

Bowl of Instant Pot Low Carb Refried Beans.

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Do you love / miss refried beans? If your answer is ‘HECK YES’, then this recipe is for you!

I was surfing through a Keto Recipes group on Facebook a couple of months ago when someone had written a post about these organic black soy beans… I was so pumped! They are super low in carbs and can completely mimic refried beans!

There was this Hot Bean and Cheese Dip I had the pleasure of indulging in a few months back when I was out with a couple of friends at this epic Mexican restaurant that serves authentic Mexican food. FOOD. This place makes food, so, so, so well. I can still taste that Hot Bean and Cheese Dip… creating this Low Carb Refried Beans recipe was the first step towards creating a low carb friendly version!

I hope you love this Instant Pot Low Carb Refried Beans recipe as much as I do!

Why it works

  1. Being able to indulge in refried beany goodness while still keepin’ it low carb is pretty freaking great, if you ask me.
  2. No, soy beans are not on the strict keto ‘nice’ list because of the soy, but at 1 g net carb per 1/2 cup ( !!! ), I’ll be taking in my beans when and where I can!
  3. There are so many delicious dishes we can now indulge in because of these lovely beans!
  4. Thanks to the Instant Pot, we can have these beans ready in 50 minutes, from start to finish!
Bowl of Instant Pot Refried Beans next to a dish of cheese crisps.

Low Carb Refried Beans Ingredients

  • black soy beans
  • jalapeño
  • olive or avocado oil
  • cumin
  • chili powder
  • garlic
  • sea salt
  • ground black pepper

Black Soy Beans – There is an organic brand called Eden I buy. I find them at my local grocery store, or they can also be found on amazon.

How to make Instant Pot Low Carb Refried Beans

Press or mince some garlic and chop the jalapeño and set it aside. Turn the instant pot to sauté and add the oil. Once hot, stir in the cumin, chili powder and garlic and cook until fragrant, about a minute.

Deglaze the pot with 1/2 cup water and scrape off all the little bits from the bottom of the pot. Pour in two cans of rinsed black soy beans, then the rest of the water. Top with the jalapeños, then secure the lid of the Instant Pot and turn the steam release valve to the sealed position.  

Turn the instant pot on to Pressure Cook (or Manual depending on your model) and cook for 20 minutes, naturally release for 5 minutes then, very carefully, using necessary precautions, quick release

Now you’ll want to purée until smooth. There are two methods you could use:

Immersion Blender – After the steam has been completely removed, open the Instant Pot lid and purée until smooth with an immersion blender.

Blender – After the steam has been completely removed, open the Instant Pot lid and pour the contents into a heat safe bowl. Refrigerate until cool, then purée in a blender until smooth.

Expert Tips

  1. I like to use gloves to avoid the dreaded jalapeño juice burn! If you don’t have any gloves, the jalapeño juice can be scrubbed from your skin by first washing your hands with olive oil, then washing the olive oil from your skin with soap and water.
  2. How do you like your spicy? Discard all of the seeds if you don’t like spicy refried beans, or save them all including the membrane and pith if you do!
  3. Make sure to scrub all of the blackened bits from the bottom of the instant pot after the seasonings have seared. If there is some left, you could get the dreaded BURN error!
  4. Be sure the steam release valve is set to the sealed position, otherwise the Instant Pot won’t come to full pressure, meaning the refried beans won’t cook!
  5. If the consistency is too thin: a) it will thicken once cool or b) sauté for 5 minutes after puréeing
Bowl of Instant Pot Low Carb Refried Beans with cheese crisps.

What can you do with Low Carb Refried Beans?

Here are my favourite uses for Low Carb Refried Beans:

How to store Low Carb Refried Beans

Once cooked and cooled, store these Low Carb Refried Beans in an air tight container in the refrigerator. They will last 3-4 days if properly stored in the fridge.

Want to freeze these? No problem, they freeze great! Store them in an air tight container and they will last for about 2 months in the freezer. If they are on the dry side once thawed, whisk in a touch of water.

Love this recipe? Try these low carb necessities next:

Cheese Sauce – Fully loaded with rich, creamy goodness, this Keto Cheese Sauce is thickened by simmering heavy cream instead of using flour.

Crispy Chicken Burger – Enjoy crispy chicken burgers, guilt free, with this extra delicious Crispy Keto Chicken Burger recipe! Try them drenched in keto honey mustard or ranch!

Teriyaki Sauce and Marinade – Perfect for chicken, salmon or beef, this Low Carb Teriyaki Sauce and Marinade is simple, easy and absolutely delicious. Give it a shot on wing night!

Honey Mustard – Create this incredibly delicious Keto Honey Mustard in minutes with just 3 ingredients for all your dipping needs. It can also turn into a salad dressing!

90 Second Keto Bread – A super easy to make, deliciously cheesy and low carb bread for burgers, sandwiches and more. Guilt free indulgence! 

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Life just got a whole lot tastier with these Instant Pot Low Carb Refried beans made from black soy beans for all your delicious refried-beanie needs.

Instant Pot Low Carb Refried Beans

Life just got a whole lot tastier with these Instant Pot Low Carb Refried beans made from black soy beans for all your delicious refried-beanie needs.
5 from 10 votes
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 2 cups
Author: Aleta

Ingredients

  • 2 cans Eden black soy beans
  • 2 tbsp olive or avocado oil
  • 2 cloves garlic
  • 1 jalapeno
  • 2 tsp cumin
  • 1 tbsp chili powder
  • 1 ½ tsp sea salt
  • 2 limes juiced
  • 1 ½ cups water

Instructions

Directions

  • Press or mince some garlic and chop the jalapeño and set it aside. Turn the instant pot to sauté and add the oil. Once hot, stir in the cumin, chili powder and garlic and cook until fragrant, about a minute.
  • Deglaze the pot with 1/2 cup water and scrape off all the little bits from the bottom of the pot. Pour in two cans of rinsed black soy beans then the rest of the water and lime juice. Top with the jalapeños and sea salt, secure the lid of the instant pot and turn the steam release valve to the sealed position.
  • Turn the instant pot on to Pressure Cook (or Manual depending on your model) and cook for 20 minutes, naturally release for 5 minutes then, very carefully, using necessary precautions, quick release.
  • Now you'll want to purée until smooth. There are two methods you could use:
  • Immersion Blender – After the steam has been completely removed, open the Instant Pot lid and purée until smooth with an immersion blender.
  • Blender – After the steam has been completely removed, open the Instant Pot lid and pour the contents into a heat safe bowl. Refrigerate until cool then purée in a blender until smooth.

Notes

Expert Tips

  1. I like to use gloves to avoid the dreaded jalapeño juice burn! If you don’t have any gloves, the jalapeño juice can be scrubbed from your skin by first washing your hands with olive oil, then washing the olive oil from your skin with soap and water.
  2. How do you like your spicy? Discard all of the seeds if you don’t like spicy refried beans, or save them all including the membrane and pith if you do!
  3. Make sure to scrub all of the blackened bits from the bottom of the instant pot after the seasonings have seared. If there is some left, you could get the dreaded BURN error!
  4. Be sure the steam release valve is set to the sealed position, otherwise the Instant Pot won’t come to full pressure, meaning the refried beans won’t cook!
  5. If the consistency is too thin: a) it will thicken once cool or b) sauté for 5 minutes after puréeing

Nutrition Facts

Nutrition facts are an estimate only! The ingredients you choose could have different nutritional values than the ingredients I have used.
Deduct fibre from the total carbs to get 1.8 g net carbs per serving.

Nutrition

Serving: 2TBSP | Calories: 115kcal | Carbohydrates: 7.1g | Protein: 8g | Fat: 7.2g | Sodium: 384mg | Fiber: 5.3g | Net Carbs: 1.8g
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36 Comments

  1. How can I make the refried beans if I don’t have an instant pot?

  2. You say, early in the post, that there’s 1 gram of carbs in half a cup but then the nutritional info says it’s almost 2 grams for 2 tablespoons. What’s the correct count and volume?

    • Hey Wendy! In the post I had said that the black soy beans are 1 g net carbs per 1/2 cup, but that is before they are pureed and have the other ingredients added. After the black soy beans have been turned into refried beans, they work out to be 1.8 g net carbs per 2 tbsp. Hope that clears it up 🙂

      • Just curious…. looking at the ingredients that get added to the beans, how does the net carb count change so drastically? Granted, 1.8 net carbs is awesome but I would eat way more than 2 TBLS. So, what is the ingredient that changes this so much?

      • Hey Beth, it’s more that the beans lose so much volume when ground down. There are only 1 g net carbs in 1/2 cup of the beans themselves, but they do mash down. Plus there are carbs in the chili powder, cumin, lime juice, garlic and jalapeño.

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