Black Beans
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Serves4 (1 cup each)
SWAP ScoreWhat's this?
Ingredients
- 3 cups beans, black, cooked
- 2 tablespoons vegetable oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1/2 teaspoon cumin, ground (optional)
- 1/2 teaspoon salt
- 1/2 teaspoon oregano, dried
Directions
- Pour 2 cups beans into a bowl. Use a potato masher or fork to mash the beans until they are no longer whole. Set the mashed beans to the side.
- In a medium-size saucepan, heat the oil over medium high heat.
- Add the onions and cook for 1 to 2 minutes. Stir in the garlic and cumin, and cook for 30 seconds until fragrant.
- Stir in the mashed black beans and the remaining black beans.
- When the beans begin to boil, reduce the heat to low, stir in the salt and oregano and cook for 10 minutes, uncovered. Serve.
Recipe Tips
Use this recipe for your favorite beans.
Nutrition Facts
Black Beans
Amount Per Serving (1 cup eachg)
Calories 249
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 919mg
38%
Potassium 464mg
13%
Total Carbohydrates 43g
14%
Dietary Fiber 8g
32%
Sugars 16g
Protein 9g
18%
Vitamin A
4%
Vitamin C
2%
Vitamin D0%
Calcium
6%
Iron
14%
* Percent Daily Values are based on a 2000 calorie diet.
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