Black Beans
Pair these black beans with some brown rice and a green salad for a complete and delicious meal.
- Yield
- 4 servings
- Serving size
- 1/6 of recipe
- Rating
- 3.81 of 5 (118 ratings)
Food groups
- Vegetables: 1 1/4 cups
Ingredients
- 2 cans (15.5 ounces each) low-sodium black beans
- 1/2 medium onion
- 2 garlic cloves
- 2 tablespoons vegetable oil (or cooking oil of choice)
- 1/2 teaspoon ground cumin
- salt (1/2 teaspoon, optional)
- 1/4 teaspoon dried oregano (or fresh)
Directions
- Wash hands with soap and water.
- 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.
- Chop the onion in to 1/4-inch pieces.
- Set it aside.
- Peel the garlic cloves and mince them finely.
- Set the garlic aside.
- 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, if using, and oregano and simmer for 10 minutes, uncovered.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 274.01 |
| Total Fat | 7.74 g |
| Saturated Fat | 1.15 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.5 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 38.74 g |
| Dietary Fiber | 15.6 g |
| Total Sugars | 1.32 g |
| Added Sugars included | 0 g |
| Protein | 13.62 g |
| Calcium | 89 mg |
| Potassium | 717 mg |
| Sodium | 304.78 mg |
| Copper | 0 mg |
| Iron | 5 mg |
| Magnesium | 81 mg |
| Phosphorus | 247 mg |
| Selenium | 3 mg |
| Zinc | 1 mg |
| Vitamin A | 0 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 14 mcg |
| Folate | 137 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Niacin | 1 mg |
| Choline | 53 mg |
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Source
Recipe by: Kids a Cookin’ — Kansas Family Nutrition Program and the USDA Food Stamp Nutrition Education Program — Recipe by Lynn Walters and Jane Stacey
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/black-beans. Federal works are public domain in the United States.