Savory Mashed Black Beans

Black beans are an excellent source of plant-based protein and dietary fiber, promoting healthy digestion and long-lasting fullness.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 2 cans (15.5 ounces each) low-sodium black beans · 1305 kcal in the whole recipe
• 1/2 medium onion, finely chopped · 34 kcal in the whole recipe
• 2 garlic cloves, minced · 21 kcal in the whole recipe
• 2 tablespoons vegetable oil · 278 kcal in the whole recipe
• 1/2 teaspoon ground cumin · 4 kcal in the whole recipe
• 1/2 teaspoon salt (optional)
• 1/4 teaspoon dried oregano · 2 kcal in the whole recipe

Method

1. Drain one can of black beans and mash them in a bowl with a potato masher until no longer whole; set aside.

   

2. Finely chop the onion and mince the garlic.

   

3. In a medium saucepan, heat the vegetable oil over medium-high heat. Sauté the onion for 1 to 2 minutes, then stir in the garlic and cumin, cooking for another 30 seconds.

   

4. Stir in the mashed black beans and the second can of black beans along with its liquid.

   

5. Bring the mixture to a boil, then reduce the heat to low. Stir in the salt (if using) and oregano, and simmer uncovered for 10 minutes before serving.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.