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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Mashed Black Beans

Source: dLife

A zesty black bean and jalapeno pepper dip flavored with garlic, onions, and cilantro.

Nutrition Facts

Makes 6 servings
Amount Per Serving

Calories	143.1

Total Carbs	25.6 g

Dietary Fiber	7.8 g

Sugars	3.4 g

Total Fat	0.5 g

Saturated Fat	0.0 g

Unsaturated Fat	0.0 g

Potassium	383.0 mg

Protein	8.1 g

Sodium	83.2 mg

Dietary Exchanges 0.5 Fat, 0.8 Vegetables, 1.3 Starch, 0.1 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 each cooking spray 2.0
2 each medium onions 4.0
4 each medium garlic cloves 1.0
1 each whole jalapeno pepper 30.0
30 oz Beans, black, unsalted, fat free, canned 2.0
2 cup low sodium vegetable broth 0.75
0 3/4 tsp cumin seeds 0.3333
0.3333 cup fresh cilantro 1.0
1 pinch salt 1.0
1 pinch black pepper

Directions

Heat a cooking spray coated frying pan over medium heat. Cook onions, garlic, and chilies 3 to 4 minutes or until soft.
Mix beans and broth into pan and cook while smashing beans with a fork. Mix in cumin and cilantro and sprinkle with salt and pepper.