Easy Black Beans - 21g Carbs, 5g Fiber, 0g Added Sugar
From: Eating Well - June/July 2005, Eating Well for a Healthy
Heart Cookbook (2008)
These easy black beans are the perfect accompaniment to any Mexican fiesta.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free
Active Time: 20 minutes
Total Time: 30 minutes
Servings: 8
Serving Size: scant 1/2 cup each
2 tsp extra-virgin olive oil
1 medium yellow onion, diced (about 1 1/2 cups)
2 cloves garlic, minced
2 tsp ground ancho chile pepper, (see Note)
1/2 tsp ground cumin
1/2 tsp dried oregano
2 15oz cans black beans, rinsed
1 cup water
1 Tbsp tomato paste
1. Heat oil in a medium saucepan over medium-high heat. Add onion and
cook, stirring, until translucent, 4 to 5 minutes. Add garlic and cook,
stirring constantly, for 30 seconds. Add ground chile, cumin and oregano
and cook, stirring, until fragrant, about 30 seconds more. Add beans,
water and tomato paste; stir to combine. Bring to a simmer, reduce heat
to medium-low and cook, stirring occasionally, until the beans are heated
through and the sauce is slightly thickened, 8 to 10 minutes. Serve warm.
Make Ahead Tip:
Cover and refrigerate for up to 2 days. Reheat in a saucepan with
2 tablespoons water over medium-low heat, stirring occasionally, for
about 5 minutes.
Ingredient Note:
Ancho chile peppers, one of the most popular dried chiles used in
Mexico, are dried poblano peppers. They have a mild, sweet, spicy
flavor. Ground ancho chile pepper can be found in the specialty-spice
section of large supermarkets, or substitute ground chili powder with
a pinch of cayenne.
Servings: 8
Serving Size: scant 1/2 cup each
Nutrition per Serving:
117 Calories, 1g Fat, 0g Sat, 1g Mono, 0mg Cholesterol, 6g Protein,
21g Carbs, 5g Fiber, 0g Added Sugars, 84 mg Sodium, 69mg Potassium
Nutrition Bonus: Folate (41% daily value), Magnesium (19% dv), Iron (15% dv)
1 Carbohydrate Serving
Exchanges: 1 starch, 1 very lean meat
User Comments - -
07/07/2010 - These beans are awesome. I found them while a member of
Jullian Michaels.com. They're one of the recipes she recommends. They
are very simple to make. — Anonymous
02/15/2010 - I thought this recipe was great as a simple side dish.
I put it in a wrap alongside some leftover mango and cilantro rice
that I had made and some greens. It's one of those recipes where you
can kind of stick it anywhere for a little something extra!
— Anonymous
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