Black Beans
Pair these black beans with some brown rice and a green salad for a complete and delicious meal.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1/6 of recipe
274
Calories
14g
Protein
39g
Carbs
8g
Fat
16g
Fiber
1g
Sugar
305mg
Sodium
Saturated Fat 1 g · Cholesterol 0 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
low-sodium black beans
2 cans (15.5 ounces each)
onion
1/2 medium
garlic cloves
2
vegetable oil
2 tablespoons · or cooking oil of choice
ground cumin
1/2 teaspoon
salt
1/2 teaspoon, optional
dried oregano
1/4 teaspoon · or fresh
Instructions
- 1
Wash hands with soap and water.
- 2
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.
- 3
Chop the onion in to 1/4-inch pieces. Set it aside. Peel the garlic cloves and mince them finely. Set the garlic aside.
- 4
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.
- 5
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.
Source: USDA MyPlate Kitchen · Kids a Cookin’ Kansas Family Nutrition Program and the USDA Food Stamp Nutrition Education Program Recipe by Lynn Walters and Jane Stacey
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