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Mashed Black Beans
Source: dLife

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

Rating:
Prep Time: 10 minutes
Cook Time: 5 minutes
Difficulty: Easy

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
, 1 Vegetables , 1 1/2 Starch , 1/2 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 each  cooking spray
2 each  medium onions
4 each  medium garlic cloves
1 each  whole jalapeno pepper
30 oz  Beans, black, unsalted, fat free, canned
2 cup  low sodium vegetable broth
0 3/4 tsp  cumin seeds
0.3333 cup  fresh cilantro
1 pinch  salt
1 pinch  black pepper
Directions
  1. Heat a cooking spray coated frying pan over medium heat. Cook onions, garlic, and chilies 3 to 4 minutes or until soft.
  2. 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.

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