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Black Beans

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Black Beans
En Español

Fivestar Rating
(136 votes)
Recipe Total Cost
  • Makes: 4 servings

Pair these black beans with some brown rice and a green salad for a complete and delicious meal.

Ingredients

  • 2 cans black beans (15 ounce)
  • 1/2 onion (medium)
  • 2 garlic clove
  • 2 tablespoons vegetable oil
  • 1/2 teaspoon cumin (ground)
  • 1/2 teaspoon salt
  • 1/4 teaspoon oregano (fresh or dried)

Directions

1. Carefully drain the juice from one can of black beans. Pour the drained black beans into a bowl. Use a potato masher to mash the beans until they are no longer whole. Set the mashed beans aside.

2. Chop the onion in to 1/4-inch pieces. Set it aside. Peel the garlic cloves and mince them finely. Set the garlic aside.

3. In a medium saucepan, heat the oil over medium high heat. Add the onions and sauté for 1 to 2 minutes. Stir in the garlic and cumin and cook for 30 seconds more. Stir in the mashed black beans and the second can of black beans, including the juice. When the beans begin to boil, reduce the heat to low, stir in the salt and oregano and simmer for 10 minutes, uncovered.

Notes

Learn more about:

Source: New Mexico State University Cooperative Extension Service, Cooking with Kids
Lynn Walters and Jane Stacey
USDA Food and Nutrition Service Food Stamp Nutrition Education Program

Nutrition Information

Serving Size: 1/6 of recipe (157g)
Nutrients Amount
Total Calories 352
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 722 mg
Carbohydrates 55 g
Dietary Fiber 19 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 18 g
Vitamin D 0 mcg
Calcium 130 mg
Iron 6 mg
Potassium 978 mg
N/A - data is not available
Nutrients Amount
Total Calories 352
Total Fat 8 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0.5 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 55 g
Dietary Fiber 19 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 18 g
Minerals
Calcium 130 mg
Potassium 978 mg
Sodium 722 mg
Copper 601 mcg
Iron 6 mg
Magnesium 110 mg
Phosphorus 339 mg
Selenium 3 mcg
Zinc 2 mg
Vitamins
Vitamin A 0 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mcg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 15 mcg
Folate 192 mcg DFE
Thiamin 0.5 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 72 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups
Protein Foods
5 ounces

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To leave a recipe rating, please use the star rankings at the top of the page.
To accommodate a small child who does not like onions, I minced the onions, rather than chopping them. This recipe was very easy and produced great results.
A suggestion to cut down on the sodium. Rinse the black beans by pouring the contents into a colander and rinse with cold water to remove salt before using the beans. Also, adding brown rice as a side dish helps complete the protein intake.