夕食簡単

Black Beans

Name: Black Beans
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4
Ingredients: 2 cans (15.5 ounces each) low-sodium black beans; 1/2 medium onion; 2 garlic cloves; 2 tablespoons vegetable oil; 1/2 teaspoon ground cumin; salt; 1/4 teaspoon dried oregano

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

25 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1/6 of recipe

274

カロリー

14g

タンパク質

39g

炭水化物

脂質

16g

食物繊維

糖類

305mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

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.

出典: 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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