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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

Black Beans

Source: Food Stamp Nutrition Connection

A high-fiber side dish with savory spices.

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 3.7 Fat, 0.2 Vegetables, 0.7 Starch, 0.4 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

30.0
30 oz Beans, black, canned 0.5
0 1/2 each medium onions 2.0
2 each medium garlic cloves 2.0
2 tbsp vegetable oil 0.5
0 1/2 tsp ground cumin 0.5
0 1/2 tsp salt 0.25
0 1/4 tsp oregano leaves

Directions

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.
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 and oregano and simmer for 10 minutes, uncovered.