Beans have the potential to be a food source full of fiber, protein, antioxidants and vitamin b. The way to get all of these nutrients depends on how you cook them. Many times, beans are cooked in lard or other fats. This is typically how refried beans are cooked. There is a way to make your refried beans healthy. Columnist Sandi Busch says if you are cooking refried beans, try substituting the bacon fat or lard with onion, garlic, graded cheese, jalepeno peppers, etc. Get creative and spice up the flavor! A serving size of coked beans contains 13 to 15 grams of protein and 11 to 16 grams of fiber. Beans can be eaten for breakfast, lunch or dinner. It is up to you and how you cook them for you and your family.