晚餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: 1/6 of recipe

274

卡路里

14g

蛋白质

39g

碳水

脂肪

16g

膳食纤维

糖

305mg

钠

饱和脂肪 1 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

来源: 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

Nutrola AI营养追踪应用的一部分 — 每个食谱都有经过验证的宏量营养素，一键记录。

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