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Keto “Refried Beans”
7-8
servings10
minutes30
minutes204
kcal12
grams5
grams16
grams9
gramsThe easiest way to make keto “refried beans” is to cook, then blend, black soybeans, adding seasonings like cumin, garlic, lime, and epazote. However, lots of folks in the keto community are opposed to soy, so I present this alternative. I’ve seen other recipes that use eggplant to emulate refried bean, but they mostly just taste like pureed eggplant. By including lupini flakes, this recipes has more of a bean flavor and texture. The cream cheese lends an additional creaminess and emulsifies any of the fat from the chorizo so that it doesn’t separate.
Ingredients
1 medium eggplant (720g)
1/4 cup extra virgin olive oil (60mL)
1/2 tsp sea salt or pink Himalayan salt
1 tube Mexican chorizo (4 oz or 113g)
1 cup lupini flakes (90g) *see note
1/4 tsp baking soda
1 tsp ground cumin
1 tsp garlic powder
1 small lime, juice from
1/4 cup cream cheese (60g)
Directions
- Preheat oven to 450F or 230C
- Cut eggplant into 1 inch (2.5cm) pieces and toss with the olive oil and salt. Place on a parchment lined baking sheet and roast for 30 minutes, mixing/turning the eggplant pieces after 15 minutes.
- While the eggplant is roasting, brown one tube (4 oz) of chorizo. Do not drain any fat from the chorizo once it has cooked.
- Simultaneously, bring 3 cups of water to boil over high heat in a 3 quart saucepan. Add the baking soda and the lupini flakes. For the first 3-4 minutes, it will want to foam over, so be stirring constantly and be prepared to remove from the heat. Once the flakes stop foaming, cook for another 5 minutes.
- Allow the lupini flakes to cool, then strain.
- Once the eggplant has finished baking, remove from the oven and allow to cool down to a temperature that is warm to the touch.
- In a large food processor, combine the eggplant, chorizo, lupini flakes, cumin, garlic powder, lime juice and cream cheese and process until mostly smooth. Scrape down the sides as necessary.
- Return to a saucepan to reheat or refrigerate for future use.
- Serve and garnish as you would regular refried beans.
Recipe Video
Notes
- Nutritional data is based on a serving size of 1/2 cup.
- If purchasing the lupini flakes from either Amazon or Amazon.ca, use the code SRSKETO20 to get 20% off.
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I just ordered some lupini flakes, I’m looking forward to making this next week. I had basically resigned myself to never being able to eat some foods again, but then I discovered your recipes! It’s really exciting to have access to your years of cooking with alternative ingredients, and your trial and error experiments are really helpful when it comes to my own experiments. Thanks so much, Steve!
I am unclear on what the egg plant is supposed to contribute, especially if that’s where most of the carbs come from. Why not skip it?
Can you use lupin flour instead?
No. That would be like trying to use oat flour to make a bowl of oatmeal. Sorry…
Hi, I did use lupin flour because I had some that was fairly bitter that I wanted to use up. I followed Steve’s recipe and then blended everything together with an immersion stick and then let some of the water cook off (instead of straining, which obviously wasn’t going to work). Turned out great! I added a bit of bacon fat and drippings as well. (I will probably reduce the water by 1/2 – 1 cup next time — although that extra water does help with blending when you’re using an immersion blender.)
Great recipe, Steve!
*Woof*
When asked the age old question – “If you were trapped on a desert island and could eat only one thing for the rest of your life, what would it be?” My answer 100 times out of 100 would (have been) “MY refried beans”. I could eat these for breakfast, lunch, dinner, eat them by the ladleful, drink them, inject them, take them… Well, you get the point 😉
Going down the low carb/keto path, I had a huge void in my soul in seeing that my favorite food is no longer on the menu.
Thank you Steve for your dedication to the Keto Craft and coming up with this (not quite Shane’s) recipe, but delicious enough to at least take me back to the old days. 🙂
For old times sake – I did have them for breakfast this morning, and they were just as (if not more) delicious like their OG high carb cousins. 😀
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I miss beans so much – red refried beans were my jam. I’m really looking forward to making a bean burrito!