Black Beans
Pair these black beans with some brown rice and a green salad for a complete and delicious meal.
- 4 Servings
- Less than $3.00
Black Beans
Pair these black beans with some brown rice and a green salad for a complete and delicious meal.
- 4 Servings
- Less than $3.00
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
Steps
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.
Ingredients
Serving Size: 1/6 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 269 |
| 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 | 38 g |
| Dietary Fiber | 15 g |
| Total Sugars | 1 g |
| Added Sugars included | 0 g |
| Protein | 14 g |
| Minerals | |
| Calcium | 86 mg |
| Potassium | 708 mg |
| Sodium | 304 mg |
| Copper | 434 mcg |
| Iron | 4 mg |
| Magnesium | 80 mg |
| Phosphorus | 245 mg |
| Selenium | 3 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 0 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 13 mcg |
| Folate | 137 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Niacin | 1 mg |
| Choline | 52 mg |
Source:
- Kids a Cookin’
- Kansas Family Nutrition Program and the USDA Food Stamp Nutrition Education Program
- Recipe by Lynn Walters and Jane Stacey