dLifeHeaderPortlet dLifeHeaderPortlet


Black Beans
Source: Food Stamp Nutrition Connection

A high-fiber side dish with savory spices.

Rating:
Prep Time: 30 minutes
Cook Time: 11 minutes
Difficulty: Easy

Nutrition Facts

Makes 8 servings
Amount Per Serving
Calories 95.8
Total Carbs 15.3 g
Dietary Fiber 5.3 g
Sugars 1.4 g
Total Fat 3.7 g
Saturated Fat 0.5 g
Unsaturated Fat 2.3 g
Potassium 313.8 mg
Protein 4.3 g
Sodium 581.2 mg
Dietary Exchanges
1 Fat , 1/2 Vegetables , 1 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.
Powered by ESHA

Servings
Ingredients

30 oz  Beans, black, canned
0 1/2 each  medium onions
2 each  medium garlic cloves
2 tbsp  vegetable oil
0 1/2 tsp  ground cumin
0 1/2 tsp  salt
0 1/4 tsp  oregano leaves
Directions
  1. Carefully drain the juice from one can of black beans.
  2. 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. In a medium saucepan, heat the oil over medium high heat. Add the onions and sauté for 1 to 2 minutes.
  4. 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.
  6. When the beans begin to boil, reduce the heat to low, stir in the salt and oregano and simmer for 10 minutes, uncovered.

dLife Weekly Poll

On a scale of one to five, how much has diabetes affected your concentration?