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Fast Day #5: No Fry Re-fried Beans, Homemade Falafel and Cilantro Dip

I'm not a good grocery shopper. I buy things for recipes that I never make. I buy things that I feel I "should" be eating. And I buy things that I forget about.

In my pantry are 2 cans of kidney beans. I always want to make something with these but I don't really like beans in things. My chili is always all meet... and um... what else can you put beans in? I'll eat black beans when I'm at a Mexican restaurant but some how opening a whole can of beans and eating them seems weird.

They are full of protein, keep you full and loads of other good things for your health.

I was determined to use these beans though and I found a great recipe from Nigella Lawson. She calls this a bean dip but I like to think of them as healthy re-fried beans because I love those. I changed up her recipe by adding chicken broth instead of the bean liquid because the liquid on mine looked a little gross (I've had these for YEARS), reduced the oil and had to double the recipe because I had two cans of beans instead of one.

I paired the beans with with homemade falafels and cilantro dip. I made the falafels from a Fantastic Foods (1.62 cal/ gram) mix and they turned out to be half the calories (3.76 cal/g - based on a 85g portion per the package info) of the Trader Joe's pre cooked falafels and super easy to make - just add water and pan fry in a little bit of oil.

Fast Day #5 - Big meal experiment: 478 calories

  • 91g Falafel (138 cal)
  • 94g No Fry Re-Fried Beans (279 cal)
  • 85g Steamed Chinese Broccoli (35 cal)
  • 40g Cilantro Yogurt Dip (26 cal)
 I'm trying to see if I can handle just having one meal during my Fast Days.

This was a very filling meal (if you don't think so right away, wait 15 - 30 minutes!) and perfect for a Fast Day to keep the tummy rumbblies away!

No-Fry Re-Fried Bean Recipe
2.968 calories per gram

adapted from Nigella Lawson's "Red Kidney Bean Dip"


  • 1.5 tablespoons olive oil (not extra-virgin)
  • 1 large onion, finely diced
  • 6 fat cloves garlic, minced or grated
  • 864 g cups kidney beans (2 standard cans)
  • 14.5 oz chicken broth (or less depending how thick you want this to be)
  • 32 g tablespoon tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • Salt and freshly ground black pepper
  • 1 lime, zested and juiced


  • Heat the oil and cook the onion and garlic until soft and golden.
  • Add the kidney beans and their liquid and stir in the tomato paste and spices and cook for a few minutes.
  • Add the lime juice to the kidney bean mixture. Take the pan off the heat and when it has cooled a little, process the mixture until it is a bumpy puree. When it is cool, arrange in small bowls and sprinkle over the reserved lime zest.


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